tag:blogger.com,1999:blog-5456987280308014722024-03-13T08:20:11.093-07:00Banana Soup for the SoulRachael Hebblewhitehttp://www.blogger.com/profile/10199797851260484043noreply@blogger.comBlogger26125tag:blogger.com,1999:blog-545698728030801472.post-66476911129150936772020-05-25T11:06:00.000-07:002020-05-29T14:53:28.900-07:00Four Common Types of Sweet Potato FlightTwo posts in one week is a new accomplishment for me! On my Instagram story I hinted about a sweet potato flight, and that is just what I did. I sampled four different types of sweet potato to really find out the difference between them. Consider me a food scientist.<br />
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<tr><td class="tr-caption" style="text-align: center;">From left to right: top is garnet, jewel<br />
bottom is japanese, hannah</td></tr>
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<a name='more'></a>Four types were tested: japanese, garnet, hannah, and jewel. I originally had a stokes purple sweet potato as well, but that was overtaken by mold in the basement... <br />
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There are actually over 4,000 types of potatoes (Bratskeir, Kate) and over 400 types of sweet potatoes (Ernest, Danielle) according to huffpost and diynetwork, but I didn't bother for all those extra zeros and just stuck with four. And remember, these are sweet potatoes, not yams... there's a difference!<br />
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<tr><td class="tr-caption" style="text-align: center;">as seen on my Instagram story</td></tr>
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To keep variables controlled, all of the sweet potatoes were around the same size, baked at 400°F for one hour and then left in the oven turned off for 30 minutes, and tested at the same time, after sitting in the fridge overnight.<br />
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Before roasting, I observed the differences between the sweet potatoes, which mostly differed in color. Japanese was magenta, garnet was reddish brown copper and had smooth skin, hannah was creamy tan and also had smooth skin, and jewel was orange-ish brown with rugged skin.<br />
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After roasting them, I took note of the texture, skin color, flesh color, and taste of the skin. Then I mashed up the flesh to see how much moisture each potato held. These videos were taken in succession on my Instagram story so it's one long video chopped into four bits!</div>
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dz7KggE6NVce7TuHJLw9IuSzUMe6R_kIo8pZxcjbskc_-SLH3JOVCnYmP4ctyuWACQKOwnvh64HaWsc9a1b_g' class='b-hbp-video b-uploaded' frameborder='0'></iframe><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dxImgeL0xWCDZ6vB8MrWapC1UiBmDzZmgfDLNWRzvBDCS5UaGtdHhYF5NY0lhrZFL2WnhTHJfneoOVK_cA3AQ' class='b-hbp-video b-uploaded' frameborder='0'></iframe><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dz5-S4qXDh2MJ9QGGMWUnPfxCTXGVm0tqDgm-StehWzOaGenRot0AoOxAxLgc5Y2KY7_ByYMsg0vBqTvnLj_A' class='b-hbp-video b-uploaded' frameborder='0'></iframe><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dxnspkwXxX_385XGCEc4-cSymG2dT2Flb2hQ94hwp5SSK8jtSpRcY0l3dY9qhnVFi3ZoE-5PJK4oHkzwfoHWA' class='b-hbp-video b-uploaded' frameborder='0'></iframe><br />
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After refrigerating overnight, my sister and I tasted them the next morning. In between each taste of sweet potato, we had a bite of plain greek yogurt to cleanse our palettes. </div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEPeW7A5zPRDSqLunltlCP5jTX5YbDtrnGsfNOVPseRaFM7TusHgod5kjvXakPcI8lWgz4wu5bt02Ju7-DnyyYr32VxAqUnya0aB3vJyu0XmzLcvlLyW1oWs1h1B3igl1L9zJzrl9RO1s/s1600/sweet+potato+mash.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEPeW7A5zPRDSqLunltlCP5jTX5YbDtrnGsfNOVPseRaFM7TusHgod5kjvXakPcI8lWgz4wu5bt02Ju7-DnyyYr32VxAqUnya0aB3vJyu0XmzLcvlLyW1oWs1h1B3igl1L9zJzrl9RO1s/s320/sweet+potato+mash.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">In order from left to right: japanese, garnet, hannah, jewel<br />
plain greek yogurt on bottom</td></tr>
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Hannah ended up being my sister's favorite while jewel was mine. So without further ado, here are the results!</div>
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<b><span style="font-size: large;">Japanese</span></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinuL7XZeoPhyhI5AQhoGf9pbf8YC-zcl0K2XufldBoOLxmTVZ0899Eu3gwILHkmfX2bZBeZc1XSoxn0vqwSJ2CLhaMi0Zbox05vmOsSNX-lpHQZvMg3RXWaBMRdhqOkft-wwVpdyzJ7nM/s1600/japanese.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinuL7XZeoPhyhI5AQhoGf9pbf8YC-zcl0K2XufldBoOLxmTVZ0899Eu3gwILHkmfX2bZBeZc1XSoxn0vqwSJ2CLhaMi0Zbox05vmOsSNX-lpHQZvMg3RXWaBMRdhqOkft-wwVpdyzJ7nM/s320/japanese.jpg" width="240" /></a></div>
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Color: magenta skin, white yellowish creamy flesh with gray specks, flesh looks like normal potato</div>
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Texture: smooth skin, creamy, clumpy, like a normal potato</div>
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Moisture: dry</div>
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Taste: skin not as sweet, buttery, starchy, not much flavor</div>
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Aroma: smells like a normal potato</div>
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<span style="font-size: large;"><b>Garnet</b></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOApLllrjPbqKJuVWUU-rr_gdNIYEWPXyGhXr9CnTbreeeQTsYhrXYqZDYfe1bax3zWudXSUEErdsKicdG3FzYgZZuBFEbIEGOkevHwlc9VIEfq-2vm7TNPcOQseO5q6eY-R0Et6urjJQ/s1600/garnet.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOApLllrjPbqKJuVWUU-rr_gdNIYEWPXyGhXr9CnTbreeeQTsYhrXYqZDYfe1bax3zWudXSUEErdsKicdG3FzYgZZuBFEbIEGOkevHwlc9VIEfq-2vm7TNPcOQseO5q6eY-R0Et6urjJQ/s320/garnet.jpg" width="240" /></a></div>
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Color: reddish brown copper skin (redder than jewel but less red than japanese), deep bright orange inside<br />
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Texture: smooth skin, soft, stringy, pulpy, less creamy</div>
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Moisture: juicy</div>
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Taste: sweet</div>
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Aroma: not a strong smell</div>
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<b><span style="font-size: large;">Hannah</span></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg92NMtrUd1SJBxA-0MFr3PJlG7ti7T0z6AECPvPfdQo8nOAm7D7Ag7ZXf9IZovmX2rXYC1m9c7OvSzYLHcSZGbXTV6oZ7sV7UJL_qPu-isStR0N-rz7L6mmrP85gzlD6uqyKuV-CoGNZU/s1600/hannah.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg92NMtrUd1SJBxA-0MFr3PJlG7ti7T0z6AECPvPfdQo8nOAm7D7Ag7ZXf9IZovmX2rXYC1m9c7OvSzYLHcSZGbXTV6oZ7sV7UJL_qPu-isStR0N-rz7L6mmrP85gzlD6uqyKuV-CoGNZU/s320/hannah.jpg" width="240" /></a></div>
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Color: creamy whitish tan outside, deep orange inside</div>
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Texture: smooth skin, stringy, soft</div>
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Moisture: quite juicy</div>
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Taste: sweetest, molasses/maple flavor</div>
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Aroma: strong smell</div>
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<b><span style="font-size: large;">Jewel</span></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgI7JjyTH-6MwwSP7tYUWNvtrZ-JGOlppl1KRyS6Cq3kQqGZoEb4WsBB5Li5UPuddsrJ1GsbcnR9CtSyhTnz6Ks4ldOTvUpJMRg2r1qBsRgpKVHpxmJqF8nfV46onMm_e0Y3FLiB8BwpFY/s1600/jewel.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgI7JjyTH-6MwwSP7tYUWNvtrZ-JGOlppl1KRyS6Cq3kQqGZoEb4WsBB5Li5UPuddsrJ1GsbcnR9CtSyhTnz6Ks4ldOTvUpJMRg2r1qBsRgpKVHpxmJqF8nfV46onMm_e0Y3FLiB8BwpFY/s320/jewel.jpg" width="240" /></a></div>
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Color: orange-ish brown skin, yellow orange flesh (lighter than hannah and garnet)</div>
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Texture: bumpy rugged skin, chunky flesh</div>
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Moisture: a little juicy (dryer than garnet and hannah)</div>
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Taste: milder flavor but still sweet</div>
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Aroma: strong smell</div>
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To summarize, japanese was the most like a normal potato: buttery, starchy, and not very sweet. Probably best for fries and mashed 'taters. Garnet and hannah were pretty similar, being sweet, soft, and juicy, with hannah taking the lead for sweetness and juiciness. Probably best for casseroles and baked goods. Jewel had a milder taste. My sister thought it was second sweetest but I thought it was third sweetest, so its ranking is undetermined. It falls its texture falls somewhere in between japanese and garnet/hannah. Definitely best for my mom's amazing roasted sweet potato fries!<br />
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As for the leftovers, mashed sweet potato is delicious with toast, yogurt, smoothies, oatmeal, baked goods, and even veggie dip! Do you have a favorite variety? Let me know in the comments, and what you like to use certain varieties for.<br />
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<tr><td class="tr-caption" style="text-align: center;">Toast with chicken salad below and toast with sweet potato and yogurt above</td></tr>
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Citations<br />
<span style="font-size: xx-small;">Bratskeir, Kate. “5 Special Kinds Of Sweet Potatoes, And How To Eat Them.” Huffpost, Verizon Media, 11 Nov. 2015, www.huffpost.com/entry/types-of-sweet-potatoes-to-eat_n_563bb2bde4b0411d30701b0d?guccounter=1&amp;guce_referrer=aHR0cHM6Ly93d3cuZ29vZ2xlLmNvbS8&amp;guce_referrer_sig=AQAAANrbYJYmyTfNITaGmoU17mfp2IgnrLYjcMZFcUxFKW84b_B48BnxX5y6VMfo1IVs7a6rJkwKmqnOrJZ7H7GZ_9V-r16bpMVFfgvhsd6j7RvAoguMz4V5s8hZZ6fl1jmqSL9u4DHPFL-GI8zs2neBTPPAUH8OOvsuIKEH-vfkd3Ux.</span><br />
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<span style="font-size: xx-small;">Ernest, Danielle. “The Different Types of Sweet Potatoes.” <i>Diynetwork</i>, Scripps Networks, LLC, www.diynetwork.com/how-to/outdoors/gardening/the-different-types-of-sweet-potatoes.</span></div>
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Rachael Hebblewhitehttp://www.blogger.com/profile/10199797851260484043noreply@blogger.com0tag:blogger.com,1999:blog-545698728030801472.post-86065594941208592902020-05-20T11:07:00.001-07:002020-06-14T17:17:27.592-07:00Salmon Sweet Potato Quiche<div style="text-align: center;">
<span style="text-align: left;">My last couple recipes that I've posted haven't been meals, so this time I'm sharing a delicious and substantial quiche!</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOkr5DMDB5SGJUyM9CODAQOr5fbC7N_MrD6kBBebHQa-qLuTMS9Hts9jzIxLswHrV7bZM4pT4VGrCsJh31zTXBnUKrtZ9iMo2ZTKoIYolQrLWeznBcsdCx67hXUeSad6OCzJzlbmytCOg/s1600/20191216_093514.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOkr5DMDB5SGJUyM9CODAQOr5fbC7N_MrD6kBBebHQa-qLuTMS9Hts9jzIxLswHrV7bZM4pT4VGrCsJh31zTXBnUKrtZ9iMo2ZTKoIYolQrLWeznBcsdCx67hXUeSad6OCzJzlbmytCOg/s320/20191216_093514.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Salmon Sweet Potato Quiche</td></tr>
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<span id="goog_1559645229" style="text-align: left;"></span><span id="goog_1559645230" style="text-align: left;"></span><br style="text-align: left;" />
<a name='more'></a><span style="text-align: left;">This recipe tastes and feels like your classic quiche but also offers a sweetness from the sweet potato, an exciting herbal tang from the dill, and just enough salmon and feta to offer a unique but not overpowering flavor. Well... maybe overpoweringly yummy! (I'm sorry if overpoweringly is not a word ;) This makes a rich and creamy final product that is sure to satisfy everyone.</span><br />
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<span style="text-align: left;">This is one of my sister's top favorites, as well as one of my own. I've made this for my family several times, and it always gets gobbled up in less than 24 hours. One of those times I made it on Christmas morning. It took forever to reheat it in the oven from frozen though - we ended up just nuking individual pieces. Just as good.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinK_4C-HuRNpXoKSkbfAoXuR-KUveAAsqCF7dZr7ugK3Z3Sj1OM4lLPmT_Ccs1sDL5RH_iQ8P6c51V7-tWjm0b_Fd1FrVTqNxfzYJifBKI9bEGj_nUnGyE_SWc2M8RnW4wzwJp2pBG5aI/s1600/20191225_090721.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinK_4C-HuRNpXoKSkbfAoXuR-KUveAAsqCF7dZr7ugK3Z3Sj1OM4lLPmT_Ccs1sDL5RH_iQ8P6c51V7-tWjm0b_Fd1FrVTqNxfzYJifBKI9bEGj_nUnGyE_SWc2M8RnW4wzwJp2pBG5aI/s320/20191225_090721.jpg" width="240" /></a></div>
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<span style="text-align: left;">I actually haven't made this recipe for a while, but since I haven't developed any new meal recipes lately, I want to share this one now. Anyways, my sister is asking for it to be put on the meal schedule soon!</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgurU8mJv_GfObCkLSNjR6bWNK8-trSbPJ58DIz5dWkxs-Pxpl_xiJd1xHrHVoqcBxgxTgoVPHKAF0iDlLdn711ab_Lx8mfqVXyLXFwV4leslVCZqaIbh_tfKToDkUsktcy0O3P9cojnBE/s1600/20191215_153632.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgurU8mJv_GfObCkLSNjR6bWNK8-trSbPJ58DIz5dWkxs-Pxpl_xiJd1xHrHVoqcBxgxTgoVPHKAF0iDlLdn711ab_Lx8mfqVXyLXFwV4leslVCZqaIbh_tfKToDkUsktcy0O3P9cojnBE/s320/20191215_153632.jpg" width="240" /></a></div>
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<span style="text-align: left;">I use a frozen crust for this recipe, since the quiche is fancy enough. I use </span><a href="https://products.wholefoodsmarket.com/product/wholly-wholesome-2-organic-traditional-9-pie-shells-b83d0f" style="text-align: left;" target="_blank"><span style="color: blue;">this</span></a><span style="text-align: left;"> organic 9" pie shell by Wholly Wholesome. It does have sugar added, but if you find another crust that works for this recipe that doesn't have sugar added, let me know, and I'd love to give it a try.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieS5G4pyPsJ0asnCrRbHQ08RKOgCSZv7AfJDQk_JTf5q5L4wUSQCfd-IV5OrVFZiCUNrte0Ss8uPg3LRk4O0XAgHQpuIk1PctolkIq6IY8euZy2Iib3FS__gq-I0A7nVuDamH1efdWXCw/s1600/20191216_094505.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieS5G4pyPsJ0asnCrRbHQ08RKOgCSZv7AfJDQk_JTf5q5L4wUSQCfd-IV5OrVFZiCUNrte0Ss8uPg3LRk4O0XAgHQpuIk1PctolkIq6IY8euZy2Iib3FS__gq-I0A7nVuDamH1efdWXCw/s320/20191216_094505.jpg" width="240" /></a></div>
<div style="text-align: center;">
<b>Salmon Sweet Potato Quiche</b></div>
<div style="text-align: center;">
<i>Nightshade-free</i></div>
<div style="text-align: left;">
Yield: 1 quiche (9 inch diameter), 8 slices</div>
<div style="text-align: left;">
Serving Size: 1 to 2 slices</div>
<div style="text-align: left;">
<b>Ingredients</b></div>
<ul style="text-align: left;">
<li>1 frozen pie crust*, 9 inches, thawed</li>
<li>½ C peeled cubed sweet potato, about ½ inch cubed</li>
<li>½ C chopped onion (1 small onion or ½ a large one)</li>
<li>2 C spinach, roughly chopped into strips</li>
<li>6 eggs</li>
<li>½ C milk</li>
<li>2 tbsp lemon juice</li>
<li>6 oz canned pink salmon</li>
<li>1 tbsp cream cheese, room temperature</li>
<li>½ C feta cheese</li>
<li>1 tbsp chopped green onion</li>
<li>1 tsp minced garlic</li>
<li>1 ½ tbsp dried dill weed</li>
<li>½ ground paprika</li>
<li>½ tsp ground black pepper</li>
<li>½ tsp salt</li>
<li>2 tsp olive oil, for sauteing</li>
</ul>
<div style="text-align: left;">
<b>Directions</b></div>
<ol style="text-align: left;">
<li>Preheat oven to 400°F and remove plastic casing from the pie crust, keeping the aluminum foil case on the bottom</li>
<li>Poke holes on side and bottom of empty pie crust with a fork and bake for 10 minutes</li>
<li>Remove pie crust from oven and let cool, pushing down on the bottom crust if it puffed up</li>
<li>Reduce oven temperature to 375°F and line a small pan with aluminum foil </li>
<li>Spread the cubed sweet potato out onto the pan and roast for 30 minutes, then rotate the pan and bake for another 15 minutes, then transfer to a plate to cool (don't turn off oven)</li>
<li>In a skillet on the stovetop, heat the olive oil over medium heat, then saute the chopped onion and chopped spinach until onion is translucent and spinach reduces in size, about 2 minutes</li>
<li>Let the sweet potato, onion, and spinach cool until nearly room temperature</li>
<li>In a large bowl, whisk the eggs, then whisk in the lemon juice and milk</li>
<li>Mix in the salmon, green onion, garlic, cream cheese, feta cheese, dill weed, paprika, salt and pepper, making sure there are no big clumps (small clumps are fine)</li>
<li>Once onion, spinach, and sweet potato are cooled, mix into the egg mixture</li>
<li>Pour egg mixture into the pie crust, then bake for 35 to 45 minutes at 375°F, until the center is completely set**</li>
</ol>
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<i>Recipe notes:</i></div>
<div style="text-align: left;">
*Such as Wholly Wholesome Organic 9" Pie Shells</div>
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**Check 30 minutes in to make sure the crust isn’t burnt; if it’s getting dark, cover the edges of the quiche with aluminum foil and continue baking</div>
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Rachael Hebblewhitehttp://www.blogger.com/profile/10199797851260484043noreply@blogger.com0tag:blogger.com,1999:blog-545698728030801472.post-27797001841151532792020-04-16T16:44:00.000-07:002020-04-17T14:53:11.581-07:00Vanilla Flax MilkLearn how to make flax milk - a simple, vegan, nut-free milk alternative! With this recipe I jazz it up a bit for you guys with some vanilla, maple syrup, and of course... cinnamon!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEp019hrAK0t7oBUcGq3Q9kU9B_I19UwbTvILZvCDCJxPIPuuayFIYFfpPlqZiEnKYztCOGqooQzu7xy1IlFTarjuTJ2oeINQGoTXwBfOUUr0PcZS3qm5AaQinmjSqz1OfMFeiFmy4yyc/s1600/20200414_171431.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEp019hrAK0t7oBUcGq3Q9kU9B_I19UwbTvILZvCDCJxPIPuuayFIYFfpPlqZiEnKYztCOGqooQzu7xy1IlFTarjuTJ2oeINQGoTXwBfOUUr0PcZS3qm5AaQinmjSqz1OfMFeiFmy4yyc/s320/20200414_171431.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Vanilla Flax Milk</td></tr>
</tbody></table>
<a name='more'></a>Now we live in a time we could not anticipate. I now find myself living at home with my family, rationing milk, eggs, peanut butter, and bananas so far. Fancy baking ingredients now lay on the side, unused and unloved as we focus on the essentials. Flax seeds just happened to be something I brought home from my dorm, and I had no idea how to use them. That is, until dairy milk started to become a luxury. I then decided that all the cute little flaxes would be milked.<br />
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Like chia seeds, flax seeds are a gelling agent, and probably the hardest part of making flax milk is getting rid of the gel. I got this technique from <a href="https://willamettetransplant.com/flaxseed-milk/#tasty-recipes-1106" target="_blank">Willamette Transplant</a>, in which you simply scoop the gel off the top before straining to prevent clogging the cheesecloth.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJK_bLN0eZVD9_WZzxRamduQYf-YCVsH0PIwQ3ESxzM3F33nhkA0ZGX19pY_mld8rQTVdBZJuhscD7IecBMG6juXZctuJBNDpekiVszdZ7Nqg_ViaHx8XWpSTC_KTvXEnaFohgmGGmzrs/s1600/20200414_170934.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJK_bLN0eZVD9_WZzxRamduQYf-YCVsH0PIwQ3ESxzM3F33nhkA0ZGX19pY_mld8rQTVdBZJuhscD7IecBMG6juXZctuJBNDpekiVszdZ7Nqg_ViaHx8XWpSTC_KTvXEnaFohgmGGmzrs/s320/20200414_170934.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Scraping a delicate film off the top</td></tr>
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I use <a href="https://www.bobsredmill.com/brown-flaxseeds.html" target="_blank">Bobs Red Mill brown flaxseeds</a>. You could also use golden flaxseeds. I've heard that they have a milder taste, but I have yet to try it out.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXH7UMQmegQC2-sZHqkbho8IInOeIj8r5RirtbT0SP0aCQeAF3C2PsqLQN4qnrL-LOL0IR0BtdGAonmwwnX7QuzgGHC_79ra1mPp-gkjF8fCi6GB_j9VqsMsMIoXTwsxyT3n1_TRiAm9w/s1600/20200414_160814.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXH7UMQmegQC2-sZHqkbho8IInOeIj8r5RirtbT0SP0aCQeAF3C2PsqLQN4qnrL-LOL0IR0BtdGAonmwwnX7QuzgGHC_79ra1mPp-gkjF8fCi6GB_j9VqsMsMIoXTwsxyT3n1_TRiAm9w/s320/20200414_160814.jpg" width="240" /></a></div>
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Make sure that when you blend the ingredients the first time, you only do it for up to 30 seconds. Any longer than that and you risk blending the flax seeds too much to strain out, which will make your flax milk slimy.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1fAALT0itScLwMEV6QWiOINpRuIklsGGBfamvpp6sUuvBGXEV_fi_CUMDU9EnJInxcJzQm_k6bHfj4Q0sGhYaTpDpVZPePcYmKKsAi-KdGFROU6FwUhTAeHixce5D1fsOpTOx2CaYX0w/s1600/20200414_165422.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1fAALT0itScLwMEV6QWiOINpRuIklsGGBfamvpp6sUuvBGXEV_fi_CUMDU9EnJInxcJzQm_k6bHfj4Q0sGhYaTpDpVZPePcYmKKsAi-KdGFROU6FwUhTAeHixce5D1fsOpTOx2CaYX0w/s320/20200414_165422.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Flax gel in a separate container</td></tr>
</tbody></table>
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I recommend saving the gel from your flax milk after you blend it. It's a great nutritional addition to anything, including smoothies, oatmeal, and baked goods. After the gel and liquid are separated, you should have about 1 liter of flax milk. That's all you need to do for basic flax milk, but I recommend adding a little extra flavor in there! In this recipe, the nutty flavor of flax is improved by vanilla, cinnamon, sea salt, maple syrup for a little sweetness, and nut butter for a little extra creaminess. Use any nut butter you want here, but I recommend a milder flavored one, like cashew or coconut butter. I've also used almond butter, because that just makes it taste a tiny bit more like almond milk.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgETy7LJ7WdklxAE9d1gFIxG-ECXCPkJOmh_k0iicK4kqJBkpRvmcTFTwUF33oN3Zqgx84-pafMflpyUmyOYCSaR4EsN6lC5e_KxMl_X6fsfxXC-etGNB8LzpHJH2D6EREMI1-eCHs39ws/s1600/20200414_171435.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgETy7LJ7WdklxAE9d1gFIxG-ECXCPkJOmh_k0iicK4kqJBkpRvmcTFTwUF33oN3Zqgx84-pafMflpyUmyOYCSaR4EsN6lC5e_KxMl_X6fsfxXC-etGNB8LzpHJH2D6EREMI1-eCHs39ws/s320/20200414_171435.jpg" width="240" /></a></div>
<div style="text-align: center;">
<b>Vanilla Flax Milk</b></div>
<div style="text-align: center;">
<i>Paleo, Nut-free, Vegan</i></div>
Yield: 1 liter<br />
Serving size: ½ to 1 cup<br />
<b>Ingredients</b><br />
<ul>
<li><span id="docs-internal-guid-f633bb4d-7fff-e494-ecc0-f0710243980b"><span style="font-family: "arial"; font-size: 11pt; vertical-align: baseline; white-space: pre-wrap;">¼</span></span> C flax seeds</li>
<li>5 C cold water</li>
<li>2 tsp vanilla extract</li>
<li>½ tsp cinnamon</li>
<li>1 tbsp cashew, almond, or coconut butter</li>
<li>1 tbsp maple syrup</li>
<li>dash sea salt</li>
</ul>
<div>
<b>Directions</b><br />
<ol>
<li>Add flax seeds and water to a blender and blend on high for 30 seconds.</li>
<li>Let sit for 1 to 2 minutes to let natural separation occur</li>
<li>Scoop the gelatinous layer off the top and discard or save for later</li>
<li>Cover the spout of the blender with a nut milk bag or cheesecloth and strain the flax milk through the cloth into a separate container, but stop before you reach the gelatinous layer at the bottom of the blender</li>
<li>Rinse out the blender and return the strained flax milk to the blender along with the vanilla extract, cinnamon, nut or coconut butter, maple syrup, and sea salt, and blend on high for 30 seconds.</li>
<li>Pour into another airtight container (or if you want it extra strained you can pour it through the nut milk bag or cheesecloth again) and store in the refrigerator</li>
</ol>
</div>
Rachael Hebblewhitehttp://www.blogger.com/profile/10199797851260484043noreply@blogger.com0tag:blogger.com,1999:blog-545698728030801472.post-71524095507241482852020-03-05T14:47:00.000-08:002020-03-05T14:48:21.170-08:00March 2020 updateHi guys...<br />
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For those of you who don't follow me on instagram, I am alive! Yes, it sure has been a while. My three month absence from the blog was unintentional, it just kind of happened as life took over.<br />
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<a name='more'></a><br />
I became really busy with dance team in December and January, and then February I started a new semester and had to find activities to replace dance team as the season ended. I wouldn't say things have quite settled down because life never really does. But, I'm making my way through it, and the semester is going by fast.<br />
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Right now, I am taking a psychology, food, and chemistry course, as well as online statistics. I am working at the cafe on campus, which I love. I discovered I really like working out at the cardio center here on campus, and I supplement that with dancing on my own for fun, plus yoga club. I'm slowly getting back into Cru, a college Christian group, and can do more of the activities I did before dance team. I am actively interested in traditional Chinese medicine (TCM), but I don't know a whole lot and just kinda look up stuff on the internet. On weekends, I really like going home and spending time with my dog Bindi and my bunny Walter. Oh yeah, and the rest of the family!<br />
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I don't have as much time as I used to to write on the blog. However, I have been cooking and working on recipes that I can hopefully post on here. To everyone who follows me on instagram (@bananasoupforthesoul), I'm sorry about several times that I indicated I would post something on here and didn't at the time. The plan is to get to all of those eventually.<br />
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Anyways, at least my health has not been holding me back (knock on wood). The last time I saw my Chinese medicine practitioner, she said I had no inflammation and all supplements tested well. This means that we can address my lack of a period instead of just managing symptoms, such as body heat or fatigue. I think the reasons for these improvements are that I've gotten better at managing stress and exercising on my own.<br />
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So I am a busy college student with somewhat mediocre time-management skills, but I promise I have not forgotten about the blog. In fact, during my hiatus I've been taking notes, reading books, revising recipes, and cooking as much as I can. And, of course, scrolling instagram.... but hey, I've built some connections and learned a lot from the many inspirational and successful instagram food bloggers. That is important in a social-media based network. (I also won a giveaway! *squeal* I love a good giveaway!)<br />
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A dream job for me would be a successful food blogger, even though I know almost nothing about the business aspect of it. ‘That's why I consider it a 'dream' job, Mom, don't worry I'm not going to drop out of college this instant!’ So while this blog isn't poppin' as much as other food blogs (lilsipper and banana diaries, to name a few favorites!), I am accumulating more knowledge, techniques, information, and even writing skills to give you guys a better blog. The Chinese medicine treatments, dietetics classes, yoga sessions, and basically living on my own are teaching me a lot. But, the idea is to still post recipes on here, so for now, enjoy Bananasoupforthesoul just the way it is!<br />
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With love,<br />
Rachael<br />
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Rachael Hebblewhitehttp://www.blogger.com/profile/10199797851260484043noreply@blogger.com0tag:blogger.com,1999:blog-545698728030801472.post-59367528949458989612019-11-26T13:48:00.000-08:002019-11-26T13:48:19.273-08:00Banana Spiced HummusNeed something simple, fast, yummy, and most importantly, Fall-themed to bring to Thanksgiving? Have no fear, this Banana Spiced Hummus has got you covered!<br />
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<tr><td class="tr-caption" style="text-align: center;">Yes that is a squirrel gingerbread cookie</td></tr>
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<a name='more'></a>Wow, this has been a busy week. And it's only Tuesday. Can you believe it's almost December? I already feel like I've passed over Thanksgiving now with my preparations for Christmas. Hence, my lack of posting new recipes I've made. Sorry about that - they're in the works! I hope to soon post the recipes for my creamy spinach shrimp pasta sauce, banana chocolate peanut butter granola, and pumpkin spice pie! There's a lot of trouble with making up recipes in the dorm, so bear with me as I research and design and test and grocery shop and retest and write out the recipe. Oh, and study for biology somewhere in there. <br />
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But anyways, I'm not complaining! Just reflecting on how crazy the holidays are. Sometimes that calls for a simple recipe. Easy, delicious, with minimal equipment (just a food processor), traditional enough to be gobbled up at your next event (A.K.A. Thanksgiving), but not so cliche or boring that this is any old hummus recipe! No, my friends, Banana Soup for the Soul presents to you her Banana Spiced Hummus!<br />
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Before you recoil, weird banana-haters, this does not taste like plain banana. In fact, I debated whether or not to even include that in the title. Banana just provides more creaminess and a sweet background to compliment the spicy flavors of ginger, garlic, and cumin, and bring out the tang of the tahini and Italian seasoning. It reminds me somewhat of a gingerbread cookie! Therefore, it's very seasonal and perfect for Thanksgiving.<br />
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Italian seasoning with banana?! Just how did I come up with this? This hummus actually represents the banana soup I made all the time my first semester of college! Sweet and savory and comforting, I discovered that banana and cinnamon pair well with Italian seasoning, garlic, and onion. <br />
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The unique blend of flavors in this hummus means you can use it as a dip for anything you want. Vegetables, fruit, crackers, and may I suggest gingerbread cookies?<br />
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<b>Banana Spiced Hummus</b></div>
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<i>Gluten-free, Dairy-free, Vegan</i></div>
Yield: 1 ¾ cups<br />
Serving size: about ¼ cup<br />
<b>Ingredients</b><br />
<ul>
<li></li>
<li>1 can chickpeas</li>
<li>⅓ C tahini</li>
<li>1 ripe banana</li>
<li>2 tbsp lemon juice</li>
<li>2 tbsp olive oil</li>
<li>1 tbsp maple syrup</li>
<li>1 tsp vanilla extract</li>
<li>2 tsp italian seasoning</li>
<li>1 tsp ginger</li>
<li>1 tsp cinnamon</li>
<li>1 tsp cloves</li>
<li>1 tsp black pepper</li>
<li>1 tsp garlic powder</li>
<li>1 tsp cumin</li>
<li>½ tsp onion powder</li>
<li>½ tsp nutmeg</li>
<li>½ tsp salt</li>
</ul>
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<b>Directions</b><br />
<ol>
<li>Drain the can of chickpeas and put the chickpeas into a food processor</li>
<li>Add the tahini and banana to the food processer and blend</li>
<li>While it’s blending, add in the lemon juice, olive oil, maple syrup, and vanilla extract, scraping down edges as needed, until smooth</li>
<li>Blend while adding in the spices (italian seasoning, ginger, cinnamon, cloves, black pepper, garlic powder, cumin, onion powder, nutmeg, and salt), until everything is incorporated and creamy</li>
<li>Serve immediately (it will be nice and warm from the food processer!) or store in an airtight container in the fridge and serve cold</li>
</ol>
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Rachael Hebblewhitehttp://www.blogger.com/profile/10199797851260484043noreply@blogger.com0tag:blogger.com,1999:blog-545698728030801472.post-40201509258982561152019-10-28T16:44:00.001-07:002019-11-26T13:47:25.634-08:00Pumpkin Quinoa GranolaThis quinoa granola is a great healthy alternative to your basic sugary cereals! Super easy to make, super delicious, and super satisfying!<br />
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<tr><td class="tr-caption" style="text-align: center;">Quinoa Granola with plain yogurt and pumpkin puree</td></tr>
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<a name='more'></a>I've made this recipe several times and I've been too busy to post about it! All the same, I was super excited the moment it first came out of the oven - a granola with no almonds, no coconut, and no oats!<br />
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I have a big bag of quinoa and I'm literally using it all for this recipe. I love granola. I haven't always been much of a cereal person, but after being deprived of it for so long, I crave that crunchy, milky, sweet old-fashioned sustenance!<br />
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Without oats, there aren't many options for granola on the market. But without coconut or almonds? There's nothing. It takes unique substitutions like using quinoa instead of oats to discover all the possibilities for this versatile breakfast food.<br />
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This recipe is gluten-free, vegan, full of protein, and nutty-pumpkin-delicious-tasting. Not to mention it gets so nice and crispy in the oven. Enjoy it plain, with milk, with yogurt, or on top of your smoothies.<br />
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<tr><td class="tr-caption" style="text-align: center;">Classic pairing of cereal and milk</td></tr>
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There's a lot of ingredients, but like I said, granola is versatile. If you don't have pecans, try cashews! If you don't have pumpkin, try sweet potato puree! I get most of my nuts and seeds from the local co-op, but the quinoa I use is from <a href="https://www.amazon.com/Ancient-Harvest-Traditional-Gluten-Free-Supergrain/dp/B000VK6FL2/ref=asc_df_B000VK6FL2/?tag=hyprod-20&linkCode=df0&hvadid=312227970449&hvpos=1o2&hvnetw=g&hvrand=5296683698802980234&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=1028224&hvtargid=pla-681333161015&psc=1" target="_blank"><span style="color: blue;">Ancient Harves</span>t</a>. It is already washed and rinsed, which makes it easier to use. Washing the quinoa removes the bitter coating. If you don't have pre-rinsed quinoa, simply rinse it and toast it on a sheet in the oven at 200 degrees for 10 minutes, then turn off the heat and continue drying the quinoa until it is completely dry and doesn't stick to your fingers anymore. Also, I would not skimp on the chia seeds, because they help the granola stick together and get so satisfyingly clumpy. I got these <span style="color: blue;"><a href="https://www.aldi.us/en/grocery-goods/quality-brands/simply-nature/pantry/" target="_blank"><span style="color: blue;">Simply Nature chia seeds</span></a> </span>from Aldi for a really good deal.<br />
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Pumpkin seeds can be pre-roasted or fresh. Walnuts can be diced, chopped, or even whole. Pecans can be halved, chopped, or diced. I tend to use chopped nuts, because then I still get the nice texture of the nut but they're not too big that they can't still blend and clump with everything else. Craisins are optional because you don't miss anything without them, but I think they add a nice texture and tartness. I don't like unsweetened craisins, and it's difficult to find craisins without sugar added. Usually I just go for the non-paleo kind when I do add them, which is about 50% of the time. That's why, again, they're optional.<br />
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What else is great about this recipe? Oh yeah; it's a one-bowl kind of deal. I don't mind doing dishes, but it's satisfying to just mix up everything in one bowl instead of using four different dishes to mix, whisk, cut, etc. Another reason why this is an easy granola recipe.<br />
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Before we move to the recipe, I want to explain a little bit about quinoa. This granola is gluten-free, sugar-free, dairy-free, vegan, and coconut-free, but it's not considered paleo. Here's why: quinoa is technically a seed. It is not a grain because grains come from the Poaceae family, where you have all your grasses bearing wheat, rice, barley, and corn, also called "cereal" grains. Quinoa comes from a plant in the Amaranthaceae family. But due to the nutritional values high in carbohydrates, protein, and fiber, plus the industrial method of preparation, it's classified as a "pseudo-grain" in the nutrition world. (Picard) So, sadly, it doesn't enter the paleo world, but labels aside, quinoa is an excellent food that can be included in a healthy wholesome diet. For more information regarding the classification of quinoa, check out <a href="https://www.goodhousekeeping.com/health/diet-nutrition/a25438225/is-quinoa-grain/" target="_blank"><span style="color: blue;">this link</span></a> or the citation down below. (I'm a big Good Housekeeping fan!)</div>
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<b>Pumpkin Quinoa Granola</b></div>
<div style="text-align: center;">
<i>Gluten-free, Dairy-free, Sugar-free, Coconut-free, Vegan</i></div>
Yield: about 4 cups<br />
Serving size: ½ cup<br />
<b>Ingredients</b><br />
<ul>
<li>½ C walnuts (chopped or diced)</li>
<li>½ C pecans (halved or chopped)</li>
<li>½ C pepitas</li>
<li>¼ C pumpkin seeds</li>
<li>1 ¼ C quinoa (pre-rinsed and dried*)</li>
<li>¼ C chia seeds</li>
<li>1 tsp salt</li>
<li>2 tsp cinnamon</li>
<li>1 ½ tsp pumpkin pie spice</li>
<li>3 tbsp olive oil</li>
<li>¼ C + 2 tbsp pumpkin puree</li>
<li>2 - 2 ½ tbsp maple syrup (depending on how much you like it sweet)</li>
<li>¼ C craisins (optional)</li>
</ul>
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<b>Directions</b><br />
<ol>
<li>Preheat the oven to 250 degrees Fahrenheit</li>
<li>Line a medium baking sheet with aluminum foil</li>
<li>In one medium bowl, mix all dry ingredients except craisins (so that would be the walnuts, pecans, pepitas, pumpkin seeds, quinoa, chia seeds, salt, cinnamon, and pumpkin pie spice)</li>
<li>Add the wet ingredients (olive oil, pumpkin puree, and maple syrup) to the dry ingredients and mix until evenly incorporated</li>
<li>Spread out the mixture onto the baking sheet (try to do it evenly, but it’s okay if there’s clumps!)</li>
<li>Cook for about 1 hour (start checking at 45 minutes); it should feel dry when it’s done</li>
<li>Remove from oven and sprinkle on craisins</li>
<li>Let cool completely before transferring to an air-tight container</li>
</ol>
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<i>Recipe notes:</i><br />
*If your quinoa is not pre-rinsed, rinse it and dry it at 200 degrees in the oven for 10 minutes, then turn the heat off and keep drying the quinoa in the oven until it is completely dry<br />
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<span style="font-size: x-small;">Citation: </span><br />
<div style="margin-left: 1cm; text-indent: -1cm;">
<span style="font-size: x-small;">Picard, Caroline. “Is Quinoa a Grain? 100% Yes, According to Nutritionists.” <i>Good Housekeeping</i>, Good Housekeeping, 10 Dec. 2018, www.goodhousekeeping.com/health/diet-nutrition/a25438225/is-quinoa-grain/.</span></div>
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Rachael Hebblewhitehttp://www.blogger.com/profile/10199797851260484043noreply@blogger.com0tag:blogger.com,1999:blog-545698728030801472.post-21823183000157945132019-09-23T17:13:00.001-07:002020-09-15T15:30:35.444-07:00AIP Pumpkin ChiliHappy Fall y'all! I'm so excited about this pumpkin chili. It's not only bursting with Fall flavors, but it's also AIP! You'll forget tomatoes were even a thing in chili.<br />
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<tr><td class="tr-caption" style="text-align: center;">AIP P<span style="font-size: 12.8px;">umpkin Chili</span></td></tr>
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<a name='more'></a>Who's excited about Fall? I am!!! Let's get past this summer heat! Some of the things I love are the cool and cloudy weather, beautiful leaves, the start of the holidays, and most of all... the FOOD! I'm sorry if you are not a pumpkin fan, because I shamelessly am. So a lot of my recipes during Fall turn out to be pumpkin-y.<br />
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You may have noticed a lack of posts recently. I am transitioning into a very busy schedule, with difficult classes, dance team, Cru (a christian group on campus), appointments, and an attempt at a social life. On top of that, I have to find someone to live with next year before all the apartments fill up! Even though it makes me sad, I have to cut back on my food focus so I can find a way to balance it all. Hopefully everything will fall into place soon enough!<br />
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Time to tell you about this recipe. I made it for Fall Frenzy, a Cru event, where we ate chili and cornbread together. However, my ALCAT diet says that I cannot have tomatoes and beef. It was up to me to create an easy, dorm-friendly, tomato-free chili to bring to the event. So I just put together some of the things I liked: squash, pumpkin, sweet potato, and so on, and mixed it all together with spices and turkey into a cozy Autumn pumpkin chili! It smelled so good, I couldn't wait to try it! However, once I was at Fall Frenzy and it was time for dinner, I opened my lunch bag and... there was glass and chili everywhere! My glass container somehow broke between the time I packed it and the time for dinner. I was devastated - but I'm glad I had more at home!<br />
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Once I tried it, I knew this was going to be a hit. I mean, it tastes just like chili, it's easy to make, it's seasonal, and it's AIP! I didn't even mean to make it AIP at first, but without nightshades, it wasn't hard to manipulate the classic ingredients to more diet-friendly substitutes.<br />
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To prepare the vegetables for the recipe, you'll need to cut them. Chop the onion into half-inch squares, or based on your desire. Cut the butternut squash, pumpkin, and sweet potato into cubes that are equal in size, cubes about an inch or smaller. If the pumpkin or butternut squash is tough, you can microwave it for 30 seconds to soften it up before cutting. I usually cut up the entire pumpkin and throw the leftover chunks in the freezer to use for future chili. Cut the baby carrots into quarters.<br />
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For the broth, I use bone broth, but you can substitute any basic broth or stock. The recipe says to add salt and pepper to taste because some broths already come very salted.<br />
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<b>AIP Pumpkin Chili</b></div>
<div style="text-align: center;">
<i>AIP, Coconut-free </i></div>
Yield: 5½ to 6 cups<br />
Serving size: ½ to 1 cup<br />
<b>Ingredients</b><br />
<ul>
<li>2 tbsp olive oil</li>
<li>1 tbsp minced garlic</li>
<li>½ lb. ground turkey</li>
<li>1 C chopped onion (about half an onion)</li>
<li>1 C baby carrots, cut into quarters</li>
<li>2 ½ C cubed sweet potato (about 1½ sweet potatoes) </li>
<li>1 C cubed butternut squash</li>
<li>2 ½ C cubed sugar pumpkin </li>
<li>1 C chicken broth or bone broth</li>
<li>½ C pumpkin puree</li>
<li>1 tsp garlic powder</li>
<li>1 tsp pumpkin pie spice</li>
<li>1 tsp cinnamon</li>
<li>1 tsp rosemary</li>
<li>salt and pepper to taste</li>
</ul>
<div>
<b>Directions</b><br />
<ol>
<li>On the stovetop, heat olive oil on medium heat in a medium/large pot</li>
<li>Saute garlic in the pot until browned and fragrant</li>
<li>Add ground turkey and onion to the pot, stir and cook until the meat shows no pink</li>
<li>Add all remaining ingredients to the pot (carrots, sweet potato, squash, pumpkin, broth, pumpkin puree, garlic powder, pumpkin pie spice, cinnamon, rosemary, and salt and pepper) and stir until ingredients are evenly distributed</li>
<li>When the liquid comes a boil, turn heat to medium-low, cover the pot, and let simmer for 20 to 30 minutes, or until vegetables are tender</li>
<li>Take off heat and serve </li>
</ol>
</div>
<div>
<i>Substitutions</i><br />
- can use chicken, turkey, beef, bone, or veggie broth</div>
Rachael Hebblewhitehttp://www.blogger.com/profile/10199797851260484043noreply@blogger.com1tag:blogger.com,1999:blog-545698728030801472.post-36617441844662263352019-08-30T15:48:00.000-07:002019-08-30T15:48:00.143-07:00Big Personal Health and Diet Update!I’ve been a little MIA recently, but that’s what happens when I’m on vacation, I’ve had a month full of appointments and dance classes, and I go back to school in less than a week. My summers usually end up like this, being incredibly busy the last few weeks of summer from trying to fit every last-minute errand and activity. Still though, where has it gone? I can’t believe I’m going to be starting my sophomore year of college already! <br />
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Anyways, reminiscing aside, the appointments I’ve had this August have actually been really beneficial and I think we’re making progress on adjusting my hormonal issues. I haven’t explained this much before, but this summer, my mom and I went on a quest of sorts to discover a treatment that would help me get my period and energy back. I only had my period about three times, four years ago. I am also constantly tired! I strongly advocate for enough sleep, but as a young adult it would be nicer if I could stay up past 9 pm. These symptoms pointed to problems related to the endocrine system, but for years I have been seeking the solution through western medicine and nothing helped. My normal doctors still think birth control and gaining weight is the only solution. So this summer I started seeing an acupuncturist who works out of her home. She practices Eastern medicine techniques, such as body feedback, or muscle testing. Muscle testing has helped me figure out the supplements that work for me. I must say, I don’t think I ever believed so much in Eastern medicine until I started to feel my own body feedback. When a supplement, medication, or essential oil is placed onto my abdomen, I can feel right away how my body reacts by a tensing or release of my shoulder and neck muscles. I trust this method for choosing the right supplements for me because I trust my own body. Unlike previous doctors’ proposals, I don’t have to grind away at a “guess and check” kind of process. When I can feel real physical tension as a reaction to a supplement, I trust that my body doesn’t want it. There’s no more guessing games anymore with my supplements, and I’m really grateful.<br />
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My acupuncturist also analyzed my DNA test and ALCAT food test results. It turns out that there’s one part of my DNA that is all wacky, and it has to do with the neurotransmitter glutamate. Apparently my body stores excess glutamate and cannot make any conversions between glutamine or GABA. I wish I knew more, but to be honest only my acupuncturist can explain it in a way that makes sense. DNA is extremely complicated and there are so many details about my DNA that I can’t recall on my own.<br />
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My ALCAT food test results were also quite interesting. I discovered that I’m severely intolerant to amaranth, asparagus, rice, and brewer’s yeast (in vinegars and fermented products). It’s suggested that I never have those foods ever again. I’m okay with that, because it’s not a very long, significant, life-changing list. However, for three to six months my acupuncturist has suggested that I eliminate the foods on my moderately intolerant list. This will be a bit trickier. Both coconut and almond are on that list, which doesn’t surprise me, because I eat so much of both. But that’s going to be really hard to eliminate. So many paleo and healthy products have coconut and/or almond as main ingredients. Besides coconut and almond, we discovered I am moderaly intolerant to canola oil as well, which makes any impromptu dinner outings at any restaurants that aren’t hard on a college budget out of question. I’m not sure what to do yet about restaurants, but I guess I’ll cross that bridge when I get there. A fourth tricky intolerance is soy lecithin. When I’m not looking for paleo products in order to avoid coconut and almond, almost everything contains soy lecithin! Additional things on my moderately intolerant list include apples, beef, blackberries, black-eyed peas, broccoli, button mushrooms, cantaloupe, cayenne pepper, coffee, flaxseed, oats, pistachios, safflower, tomatoes, and white potatoes. This is definitely going to change the trend of my recipe creations, and hopefully my health for the better. However, I am still planning to cook healthy and wholesome for the sake of all my blog readers out there. I did create Bananasoupforthesoul to share college-friendly recipes for people who follow dietary restrictions. <br />
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I would like to remain as paleo as possible. However, my college has desperately and inconveniently changed its food plan a week before school starts, so I cannot buy groceries with my food plan anymore. A lot of things have changed. There are more changes I will have to get comfortable with. I really don’t know what this next semester is going to be like; but I guess we’ll see. Not to worry: I’ll keep the blog updated...because I’m sure I’m going to make some interesting discoveries following my new diet!<br />
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Rachael Hebblewhitehttp://www.blogger.com/profile/10199797851260484043noreply@blogger.com0tag:blogger.com,1999:blog-545698728030801472.post-48632306646651434992019-08-24T17:48:00.003-07:002019-11-06T16:05:26.783-08:00Healthy Oatmeal Cookies<div class="separator" style="clear: both; text-align: left;">
These are healthy oatmeal cookies! They're so nutritious, with oats, coconut, and raisins; I have them for breakfast!</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfP2w3GeHRyToQwb7zoPbGlGHmhedDvpG5fcb1gOp0uspEKtMatWgoJe1NPADkh9enNecd5v0vagAgCwwT-E3CqG9wehJpJsD0ywvYktGeKu-U2tFkPDLUEc1GstuDcI_M64sJzS-kwLY/s1600/20190817_080617.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfP2w3GeHRyToQwb7zoPbGlGHmhedDvpG5fcb1gOp0uspEKtMatWgoJe1NPADkh9enNecd5v0vagAgCwwT-E3CqG9wehJpJsD0ywvYktGeKu-U2tFkPDLUEc1GstuDcI_M64sJzS-kwLY/s320/20190817_080617.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Healthy Oatmeal Cookie</td></tr>
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<a name='more'></a>Just like the granola, this is an older recipe that needed to be worked on. I made these cookies over and over again so that they had the perfect taste, moisture, texture, and didn't crumble into pieces. It was a little easier this time since I am not following strict AIP anymore. The butter and eggs really make a difference! Now I feel pretty confident posting this recipe for you guys!<br />
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I'm a sucker for oatmeal cookies. My family has a recipe that we've made together since I was a little kid. Being as nostalgic as I am, I had to try and develop a recipe that tastes just as good without any white flour or refined sugar.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZVlaa7LE_0Oa05-HjEEWZ9ShxRfp74MCetlGmD1YUAnlGiojEL9UEJdgGbPcu08z9wfuSwMOmP_TXNfO_NkbvDztjKi3nGc4Fck67BNLnRJ5gkA6s_2ScXvCgb4FPbOkkI2Ay4-hnsDY/s1600/20190816_193528.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZVlaa7LE_0Oa05-HjEEWZ9ShxRfp74MCetlGmD1YUAnlGiojEL9UEJdgGbPcu08z9wfuSwMOmP_TXNfO_NkbvDztjKi3nGc4Fck67BNLnRJ5gkA6s_2ScXvCgb4FPbOkkI2Ay4-hnsDY/s320/20190816_193528.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">We LOVE the cookie dough!</td></tr>
</tbody></table>
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Oats have a lot of nutrients and they are a great source of soluble fiber. Like any food with a lot of fiber, if you eat too much, it may cause a stomachache. I think that's the only thing that holds me back from eating the whole batch. Seriously, for some reason, I have really good self control but not with oatmeal cookies. They just call me for me...<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGK73uFmv4gvOQR9BTOUgo1C8cm1AgeSwlkzsIAGDGJy0DOqbl_yZAezOHnsP3BN3fQnHunCzdzqlSq758JzpXEygmgVzAtycDY5PpeT1yBRxPXkWNZYtQ1ce9SRkqzYdt6rADq9NFwyc/s1600/20190823_182659.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGK73uFmv4gvOQR9BTOUgo1C8cm1AgeSwlkzsIAGDGJy0DOqbl_yZAezOHnsP3BN3fQnHunCzdzqlSq758JzpXEygmgVzAtycDY5PpeT1yBRxPXkWNZYtQ1ce9SRkqzYdt6rADq9NFwyc/s320/20190823_182659.jpg" width="240" /></a></div>
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The first time I made these, way back in April, I ate 18 oatmeal cookies in less than 24 hours. Yup, I'm saying that. I think it gives truth to how good these cookies are, and hey, if you're AIP, you know how hard it is to follow a strict diet! I had only reintroduced egg yolks and oats at that time, and I had been following AIP for roughly four months.<br />
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Anyways, this recipe makes roughly 20 cookies, or 15 large ones. Without gluten, the end result is a bit delicate, so I suggest letting them cool completely and eating them over a plate.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKN8Ra7cCRuuvOYm8cczPta9qdIYSeA2A2JGz441MY5h9Q39A8CZ3jpSWsJP7JZhv1TNo18cxBYb0jAM0-cydVlstzxy0KAQ3GskDZ5_M-o55SqHHro7UYXlKwvx0TxoTCOh_CTvpJDko/s1600/20190817_080501.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKN8Ra7cCRuuvOYm8cczPta9qdIYSeA2A2JGz441MY5h9Q39A8CZ3jpSWsJP7JZhv1TNo18cxBYb0jAM0-cydVlstzxy0KAQ3GskDZ5_M-o55SqHHro7UYXlKwvx0TxoTCOh_CTvpJDko/s320/20190817_080501.jpg" width="240" /></a></div>
<div style="text-align: center;">
<b>Healthy Oatmeal Cookies</b></div>
<div style="text-align: center;">
<i>Nut-free, Dairy-free, Sugar-free, Gluten-free</i></div>
Yield: 20 cookies, or 15 large cookies<br />
Serving size: 1 to 2 cookies<br />
<b>Ingredients</b><br />
<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li>3 <span style="font-family: "arial"; font-size: 14.6667px; white-space: pre;">¼</span> C oats</li>
<li><span style="font-family: "arial"; font-size: 14.6667px; white-space: pre;">⅓ </span>C coconut flour</li>
<li>¼ C + 2 tbsp tigernut flour</li>
<li>2 tbsp tapioca starch</li>
<li>1 tsp baking powder</li>
<li>½ C shredded coconut</li>
<li>3 tsp cinnamon</li>
<li>½ tsp ginger</li>
<li>1 tsp sea salt</li>
<li>¼ C coconut oil (soft)</li>
<li>1 ½ sticks butter (room temperature)</li>
<li>2 eggs (room temperature)</li>
<li>¼ C + 2 tbsp maple syrup</li>
<li>¼ C + 1 tbsp oat milk</li>
<li>2 tsp vanilla</li>
<li>1 C raisins</li>
</ul>
<b style="white-space: pre-wrap;"><span style="font-family: inherit;">Directions</span></b><br />
<div>
<ol>
<li><span style="font-family: inherit; white-space: pre-wrap;">Preheat oven to 350 degrees Fahrenheit</span></li>
<li><span style="font-family: inherit; white-space: pre-wrap;">In a large bowl, mix together the oats, coconut and tigernut flour, tapioca starch, baking powder, shredded coconut, cinnamon, and ginger</span></li>
<li><span style="font-family: inherit; white-space: pre-wrap;">In a separate large bowl, cream together the butter the salt (save the butter wrappers)</span></li>
<li><span style="font-family: inherit; white-space: pre-wrap;">In a small bowl, whisk the eggs and then add to the butter</span></li>
<li><span style="font-family: inherit; white-space: pre-wrap;">Mix in the coconut oil, maple syrup, oat milk, and vanilla to the eggs and butter</span></li>
<li><span style="font-family: "arial";"><span style="font-family: inherit; white-space: pre-wrap;">Grease a cookie sheet* (I rub the butter wrappers on the cookie sheet)</span></span></li>
<li><span style="font-family: "arial";"><span style="font-family: inherit; white-space: pre-wrap;">Slowly add and mix the dry ingredients into the wet ingredients</span></span></li>
<li><span style="font-family: "arial";"><span style="font-family: inherit; white-space: pre-wrap;">Add the raisins and stir well</span></span></li>
<li><span style="font-family: "arial";"><span style="font-family: inherit; white-space: pre-wrap;">Scoop out balls the size of about 2 or 3 tablespoons and put them on the cookie sheet, evenly spaced, then gently p</span><span style="font-family: inherit; white-space: pre-wrap;">ress down on each ball to flatten it slightly</span></span></li>
<li><span style="font-family: "arial";"><span style="font-family: inherit; white-space: pre-wrap;">Bake </span><span style="font-family: inherit; white-space: pre-wrap;">in oven at 350 for 10 to 15 minutes</span></span></li>
<li><span style="font-family: "arial";"><span style="font-family: inherit; white-space: pre-wrap;">Take out and cool for about 10 minutes, then transfer to a cooling rack and let cool completely</span></span></li>
</ol>
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<span style="font-family: "arial";"><span style="font-family: inherit; white-space: pre-wrap;"><i>Substitutions</i></span></span></div>
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<div>
<span style="font-family: "arial";"><span style="font-family: inherit; white-space: pre-wrap;">- nut milk (almond, coconut, cashew, etc.) for the oat milk</span></span><br />
<span style="font-family: "arial";"><span style="font-family: inherit; white-space: pre-wrap;">- arrowroot starch for tapioca starch</span></span><br />
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<i>Recipe Notes:</i><br />
*18 inches by 13 inches</div>
Rachael Hebblewhitehttp://www.blogger.com/profile/10199797851260484043noreply@blogger.com0tag:blogger.com,1999:blog-545698728030801472.post-34800123727724194162019-08-13T16:30:00.002-07:002019-11-06T16:06:28.172-08:00AIP Tigernut GranolaThis AIP tigernut granola is so chewy, crunchy, sweet, and savory, you won't miss the nuts or grains!<br />
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<tr><td class="tr-caption" style="text-align: center;">AIP Tigernut Granola with yogurt and raspberries</td></tr>
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This is an update from an older blog post. I originally made this recipe up in my dorm, and when I first tasted it, I knew I had stumbled upon something grand. Since then, I've fine-tuned the recipe for the perfect taste and texture! My family still can't believe that it's nut, grain, and refined-sugar free.</div>
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<tr><td class="tr-caption" style="font-size: 12.8px;">With coconut milk and banana</td></tr>
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The biggest component of this recipe is the tigernuts. Tigernuts are AIP because they're not actually a nut or legume, they're a small tuber with a chewy, crunchy, hard texture and a sweet nutty taste. They have a lot of fiber, so eating this granola before bed definitely helps you poop in the morning.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfjSlNpuYciRUdioo6N3OWKdraGDqic9eLs2Z2AdVKJ0CPYg0XElYKJhbq1ax68b-6u-DJGi8w9ezlrqEjJr9IJjhtOY8iZEYnrjrRTXdFmEoqq2Z0wguqanik6CcnBG_h42anxo552zE/s1600/20190724_090833.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfjSlNpuYciRUdioo6N3OWKdraGDqic9eLs2Z2AdVKJ0CPYg0XElYKJhbq1ax68b-6u-DJGi8w9ezlrqEjJr9IJjhtOY8iZEYnrjrRTXdFmEoqq2Z0wguqanik6CcnBG_h42anxo552zE/s320/20190724_090833.jpg" width="240" /></a></div>
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Soaking the tigernuts beforehand is necessary, because otherwise they are way too chewy and difficult to eat. A couple times when I've made this recipe, I only soak them for about two hours because I am impatient. Don't do that unless you want your jaw to be sore! So, I suggest at least twelve hours of soaking. A full 24 hours doesn't hurt. It's convenient to soak them the night before, covered and in the refrigerator. They don't have to completely dry after soaking and draining, but it's helpful to pat them with a paper towel. Do not leave them out of the fridge for too long after soaking or they will turn rancid!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdW1c_-2Z_WbFw3y1ijkADb6WiZ56sM3LrUFdcbGvYFPbJOmw-47QmslRk2mPzi0twcCoMZ4Zlk2O1LejNZSqivwS6jDDJ_WYRlz0ZP3WzIYBgmoFQnegAoW2eEnFWuzRldiBUbSheANs/s1600/20190326_184319.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdW1c_-2Z_WbFw3y1ijkADb6WiZ56sM3LrUFdcbGvYFPbJOmw-47QmslRk2mPzi0twcCoMZ4Zlk2O1LejNZSqivwS6jDDJ_WYRlz0ZP3WzIYBgmoFQnegAoW2eEnFWuzRldiBUbSheANs/s320/20190326_184319.jpg" width="240" /></a></td></tr>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCxcCyT0sm2TL9IB5OMql2i7sXx8she8aiftxV7P5arJSF9FbcX-1sYT-jimNcKmVsbQZOTVkLBLi9ATOvtinPQNvpSMdLwTZBunsTqfOPcbp_L0GTWwzckiAPz2auTQzP6JIz5d-pA44/s1600/20190326_184405.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCxcCyT0sm2TL9IB5OMql2i7sXx8she8aiftxV7P5arJSF9FbcX-1sYT-jimNcKmVsbQZOTVkLBLi9ATOvtinPQNvpSMdLwTZBunsTqfOPcbp_L0GTWwzckiAPz2auTQzP6JIz5d-pA44/s320/20190326_184405.jpg" style="cursor: move;" width="240" /></a></div>
Before and after blending</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpaWfVuLLb90USlluOttHIIMdj-6NjoHv7FU-ehyphenhyphen76TmwrTMxvq4yFjMZzK5OpSl_ove-wVRHYWkhbrpuuLq-IHN_THp7UPVpdDpKewv7mcpRj0JmTmiyOnaP_38oCjRe9RxxR9TsbtuU/s1600/20190724_100237.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpaWfVuLLb90USlluOttHIIMdj-6NjoHv7FU-ehyphenhyphen76TmwrTMxvq4yFjMZzK5OpSl_ove-wVRHYWkhbrpuuLq-IHN_THp7UPVpdDpKewv7mcpRj0JmTmiyOnaP_38oCjRe9RxxR9TsbtuU/s320/20190724_100237.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Mixing the dry ingredients</td></tr>
</tbody></table>
<br />
Oven times may vary because ovens are different, and humidity plays a role too. I suggest you bake this for about 50 minutes, and start checking it at 40 minutes. When taking it out, it should feel hard, but wet. Don't worry, the liquid will dry up, and it will be crunchy as long as you let your granola cool completely. In very humid weather, the granola may not crisp up as much. It still tastes amazing, but if this bothers you, you can reduce the coconut oil to 3 tablespoons.<br />
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This recipe makes a little over four cups. I would say the serving size is a fourth to a half cup. Tigernuts have a lot of fiber, so this granola is nice and filling. A wonderful breakfast, snack, or dessert!<br />
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Some good brands for sweet potato chips and plantain chips are <span style="color: blue;"><a href="https://thrivemarket.com/p/jacksons-honest-potato-chips-sweet-potato-chips" target="_blank"><span style="color: blue;">Jackson Honest</span></a>, <a href="https://www.amazon.com/Terra-Chips-Plantain-Sea-Salt/dp/B0733Q3N7B/ref=asc_df_B0733Q3N7B/?tag=hyprod-20&linkCode=df0&hvadid=309777797660&hvpos=1o5&hvnetw=g&hvrand=9637915380738458746&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9018938&hvtargid=pla-571472205541&psc=1" target="_blank"><span style="color: blue;">Terra</span></a></span>, and <a href="https://thrivemarket.com/p/barnana-plantain-chips-himalayan-pink-sea-salt?utm_medium=pla_smart&utm_source=google&utm_campaign=Shopping_Engagement_Smart_Members&utm_content=857682003863&utm_term=na&gclid=Cj0KCQjwj_XpBRCCARIsAItJiuQdQET19T_1BKJ_8918cQdeRaon8oxmBOkD77t5VhI6n1FeaFaRy34aAlHOEALw_wcB" target="_blank"><span style="color: blue;">Barnana</span></a>. The protein powder I suggest is collagen peptides (I use this one by <a href="https://physicianschoice.com/products/collagen-peptides?gclid=Cj0KCQjwj_XpBRCCARIsAItJiuQbyuTCoJvMoTbDTZPKCo62yK-rFoPL960XK1KlVbM_0WK58BDR_M0aAuS9EALw_wcB" target="_blank"><span style="color: blue;">Physicians Choice</span></a>), but an unflavored plant-based one instead would make this recipe vegan. So far I've only found tigernuts online, and I order <a href="https://www.amazon.com/Anthonys-Organic-Peeled-Tiger-Nuts/dp/B07CPFN7GK/ref=asc_df_B07CPFN7GK/?tag=&linkCode=df0&hvadid=309843588692&hvpos=1o3&hvnetw=g&hvrand=14689879157667172158&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9018938&hvtargid=pla-569577982922&ref=&adgrpid=60447194863&th=1" target="_blank"><span style="color: blue;">Anthony's organic</span></a> off of Amazon.</div>
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<div style="text-align: center;">
<b>AIP Tigernut Granola</b></div>
<div style="text-align: center;">
<i>AIP, vegan</i></div>
Yield: 4 cups<br />
Serving size: ¼ to ½ cup<br />
<b>Ingredients</b><br />
<ul>
<li>1 ½ C tigernuts, *soaked 12 to 24 hours </li>
<li>1 C crushed plantain chips **</li>
<li>½ C crushed sweet potato chips **</li>
<li>½ C + 1 tbsp coconut flakes</li>
<li>2 tbsp shredded coconut</li>
<li>½ tsp salt</li>
<li>1 ½ tsp cinnamon</li>
<li>¼ tsp cloves</li>
<li>¼ tsp ginger</li>
<li>1 tbsp carob powder</li>
<li>½ tbsp unflavored protein powder</li>
<li>¼ C coconut oil</li>
<li>¼ C maple syrup</li>
<li>1 tsp vanilla</li>
<li>½ C raisins</li>
</ul>
<div>
<b>Directions</b><br />
<ol>
<li>Drain the tigernuts and pat dry</li>
<li>Preheat oven to 300 degrees Fahrenheit and line a ***baking pan with aluminum foil </li>
<li>Put tigernuts, sweet potato chips, and plantain chips in a food processor, and pulse into small pieces (about 15 “aggressive” pulses)</li>
<li>Transfer into bowl and mix in coconut flakes, shreds, salt, spices, carob powder, and protein powder</li>
<li>Stir in coconut oil, maple syrup, and vanilla extract</li>
<li>Spread mixture evenly onto baking sheet</li>
<li>Bake in oven for roughly 50 minutes, briefly stirring the mixture 30 minutes in (start checking at 40 minutes; the granola will be wet and hard when it’s done, and will crisp up as it cools)</li>
<li>Remove from oven, sprinkle on raisins, and cool completely… and try not to eat it all right then and there!</li>
</ol>
</div>
<div>
<i>Substitutions</i><br />
-plantain chips and sweet potato chips can be substituted with banana chips, apple chips, or basically any crunchy dried chip of that sort<br />
- honey for maple syrup<br />
- coconut flakes and shredded coconut are interchangeable<br />
<br />
<i>Recipe notes:</i><br />
*To soak tigernuts, put them in a small container with ½ tsp sea salt and fill with just enough water to cover the top of the tigernuts. Cover and refrigerate for 12 to 24 hours. More soaking time will result in less chewiness and more crunchiness.<br />
<br />
**Crushed into small pieces (like the size of a cereal flake), but not crumbs<br />
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***18 inches by 13 inches</div>
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Rachael Hebblewhitehttp://www.blogger.com/profile/10199797851260484043noreply@blogger.com2tag:blogger.com,1999:blog-545698728030801472.post-63852798885377883832019-08-05T14:43:00.002-07:002019-11-24T16:08:57.192-08:00Paleo Stuffed Acorn Squash<span id="docs-internal-guid-02c12852-7fff-98b7-bac6-bc616e54ea9d"><span style="font-family: "arial"; font-size: 11pt; vertical-align: baseline; white-space: pre-wrap;">This stuffed acorn squash is a comforting, thick stuffing flavored with onion, garlic, and mushrooms that pairs wonderfully with the sweet taste and soft texture of squash. Of course, it's paleo, and very easily can be made vegetarian!</span></span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhW7rZHL7FfdJBoLPz7M7w4uyhPRIgj-9ZdVdvwIKePbVcdsb8OIEdgSLiqlFbE-dSEwNQh4sdh7WQz_A3x68a1l6jJgeEkVDCxqTINmPAD1iQnM4DwvCfPyk7vugCqtHiv_T6xgSBVep8/s1600/20190801_174227.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhW7rZHL7FfdJBoLPz7M7w4uyhPRIgj-9ZdVdvwIKePbVcdsb8OIEdgSLiqlFbE-dSEwNQh4sdh7WQz_A3x68a1l6jJgeEkVDCxqTINmPAD1iQnM4DwvCfPyk7vugCqtHiv_T6xgSBVep8/s320/20190801_174227.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Paleo Stuffed Acorn Squash</td></tr>
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<a name='more'></a>I absolutely LOVE squash (and so does everyone else in the family), especially acorn! It was no trouble to tell my mom that I would be making an acorn squash dish for dinner one night. I've already made a pureed squash recipe (<a href="https://bananasoupforthesoul.blogspot.com/2019/06/aip-squash-porridge.html" target="_blank">AIP squash porridge</a>, made with butternut squash), so I decided to go with a delicious, roasty (I'm making that an official word...), stuffed-full-of-goodness creation this time!<br />
<span style="font-family: "arial"; font-size: 11pt; vertical-align: baseline; white-space: pre-wrap;"><br /></span>
<span style="font-family: "arial";"><span style="font-size: 14.6667px; white-space: pre-wrap;">This recipe was inspired by </span><a href="http://www.willcookforfriends.com/2017/01/stuffed-acorn-squash-hazelnuts-quinoa-kale.html" style="font-size: 14.6667px; white-space: pre-wrap;" target="_blank">Stuffed Acorn Squash with Hazelnuts, Quinoa, and Kale</a><span style="font-size: 14.6667px; white-space: pre-wrap;"> by "Will Cook For Friends". I followed her method for roasting and stuffing the squash, but I wanted to change up the ingredients to make it paleo, grain-free, and meat-free (easily made vegetarian by subbing veggie broth for the chicken broth!).</span></span><br />
<span style="font-family: "arial";"><span style="font-size: 14.6667px; white-space: pre-wrap;"><br /></span></span>
<span style="font-family: "arial";"><span style="font-size: 14.6667px; white-space: pre-wrap;">My entire family loved it! The first time I made it, Olivia claimed it was my best recipe yet! The second time I made it, my Dad had it too. I made a low-oxalate version for him, without spinach or nuts. By the way, it's really hard to make two versions of stuffing at the same time! I suggest doing the entire thing low-oxalate if you are going to make substitutions for it. I learned my lesson with egg and coconut sprayed everywhere and two different sized skillets cooking at once!</span></span><br />
<span style="font-family: "arial"; font-size: 11pt; vertical-align: baseline; white-space: pre-wrap;"><br /></span>
<span style="font-family: "arial"; font-size: 11pt; vertical-align: baseline; white-space: pre-wrap;">Don't worry though, it's not hard. ;) Although there are a lot of ingredients and it does take some time to prep and roast the squash, I believe it is worth it. This recipe is the epitome of a home-cooked meal. Hot. Hearty. Made with love. ♡</span><br />
<span style="font-family: "arial"; font-size: 11pt; vertical-align: baseline; white-space: pre-wrap;"><br /></span>
<span style="font-family: "arial"; font-size: 11pt; vertical-align: baseline; white-space: pre-wrap;">But speaking of prep, make sure you prep the ingredients! Don't forget that the ingredient list calls for some chopping to be already done before starting the recipe. Important steps to keep in mind!</span><br />
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<span style="font-family: "arial"; font-size: 11pt; vertical-align: baseline; white-space: pre-wrap;">Anyways, a few things about the recipe. By "mixture", I mean the stuff that eventually turns into the "stuffing". It was difficult to decide what wording to use, so I'll just make that clear now. </span><br />
<span style="font-family: "arial"; font-size: 11pt; vertical-align: baseline; white-space: pre-wrap;"><br /></span>
<span style="font-family: "arial"; font-size: 11pt; vertical-align: baseline; white-space: pre-wrap;">I don't specify the amount of olive oil needed because that depends too much on the size of the squash and your own style of drizzling (because let's face it, drizzling is something that everyone does different). Just make sure that the tops of the squash halves are oiled (I don't mean the top of the squash, I mean the top of the squash half while it is laying down cut side up). You will also need some olive oil for the skillet.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCLy9Y5n0Oz-qxcPvzs42hyphenhyphen037r-NsGEu60ERmJPIyY25iXpC7a_mGII2PWoKxpBy_lTawZR5qwkS4vZXSmWJDGssTmXLss3OvCIWmDwv5Er0HjdqL5iq8hsg0fL2lgYkErujQvFzRi0w/s1600/20190804_081205.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCLy9Y5n0Oz-qxcPvzs42hyphenhyphen037r-NsGEu60ERmJPIyY25iXpC7a_mGII2PWoKxpBy_lTawZR5qwkS4vZXSmWJDGssTmXLss3OvCIWmDwv5Er0HjdqL5iq8hsg0fL2lgYkErujQvFzRi0w/s320/20190804_081205.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Leftover the next morning</td></tr>
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<span style="font-family: "arial"; font-size: 11pt; vertical-align: baseline; white-space: pre-wrap;"></span><br />
<span style="font-family: "arial"; font-size: 11pt; vertical-align: baseline; white-space: pre-wrap;"></span>
<span style="font-family: "arial"; font-size: 11pt; vertical-align: baseline; white-space: pre-wrap;">By the way, it's soooo good as leftovers, heated up in the microwave! Use a low power setting on your microwave, because the squash takes longer to heat up than the stuffing. </span><span style="font-family: "arial"; font-size: 11pt; white-space: pre-wrap;">These can probably be kept in the fridge up to a week, but I wouldn't know for sure because I have a family of 5 and these are gone within a couple days! This recipe makes 4 stuffed squash halves, plus a little extra stuffing depending on the size of your acorn squash. That would be 4 large servings, but they can be cut in half for a lighter meal.</span><br />
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<span style="font-family: "arial"; vertical-align: baseline;"><span style="font-size: 14.6667px; white-space: pre-wrap;"><b>Paleo Stuffed Acorn Squash</b></span></span></div>
<div style="text-align: center;">
<span style="font-family: "arial"; vertical-align: baseline;"><span style="font-size: 14.6667px; white-space: pre-wrap;"><i>Paleo, Nightshade-free</i></span></span><br />
<span style="font-family: "arial"; vertical-align: baseline;"><span style="font-size: 14.6667px; white-space: pre-wrap;"><i><br /></i></span></span></div>
<span style="font-family: "arial"; font-size: 11pt; vertical-align: baseline; white-space: pre-wrap;">Yield: 4 large servings to 8 small servings</span><br />
<span style="font-family: "arial"; font-size: 11pt; vertical-align: baseline; white-space: pre-wrap;">Serving Size: 1 stuffed squash half or quarter</span><br />
<span style="font-family: "arial"; font-size: 11pt; vertical-align: baseline; white-space: pre-wrap;"><b>Ingredients</b></span><br />
<ul>
<li><span style="font-family: "arial"; font-size: 11pt; vertical-align: baseline; white-space: pre-wrap;">2 acorn squash</span></li>
<li><span style="font-family: "arial"; font-size: 11pt; vertical-align: baseline; white-space: pre-wrap;">olive oil (for drizzling)</span></li>
<li><span style="font-family: "arial"; font-size: 11pt; vertical-align: baseline; white-space: pre-wrap;">salt and pepper, to taste</span></li>
<li><span style="font-family: "arial"; font-size: 11pt; vertical-align: baseline; white-space: pre-wrap;">½ white onion, chopped (about ½ cup)</span></li>
<li><span style="font-family: "arial"; font-size: 11pt; vertical-align: baseline; white-space: pre-wrap;">8 oz baby bella mushrooms, cut into quarters (about 3 cups)</span></li>
<li><span style="font-family: "arial"; font-size: 11pt; vertical-align: baseline; white-space: pre-wrap;">5 oz spinach, chopped (about 3 cups)</span></li>
<li><span style="font-family: "arial";"><span style="font-size: 14.6667px; white-space: pre-wrap;">1 tbsp minced garlic</span></span></li>
<li><span style="font-family: "arial";"><span style="font-size: 14.6667px; white-space: pre-wrap;">1 ½ C chicken broth</span></span></li>
<li><span style="font-family: "arial";"><span style="font-size: 14.6667px; white-space: pre-wrap;">¼ C arrowroot starch</span></span></li>
<li><span style="font-family: "arial";"><span style="font-size: 14.6667px; white-space: pre-wrap;">¼ C coconut flour</span></span></li>
<li><span style="font-family: "arial";"><span style="font-size: 14.6667px; white-space: pre-wrap;">¾ C shredded coconut (divided)</span></span></li>
<li><span style="font-family: "arial";"><span style="font-size: 14.6667px; white-space: pre-wrap;">2 eggs (divided)</span></span></li>
<li><span style="font-family: "arial";"><span style="font-size: 14.6667px; white-space: pre-wrap;">½ C sliced almonds</span></span></li>
<li><span style="font-family: "arial";"><span style="font-size: 14.6667px; white-space: pre-wrap;">½ C raisins</span></span></li>
</ul>
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<span style="font-family: "arial";"><span style="font-size: 14.6667px; white-space: pre-wrap;"><b>Directions</b></span></span></div>
<div>
<ol style="margin-bottom: 0px; margin-top: 0px;"><span id="docs-internal-guid-54c22497-7fff-991c-5d82-6a539565c7e3">
<li>Preheat oven to 400 degrees and line a large pan with aluminum foil</li>
<li>Cut both acorn squash in half, scoop out and discard the seeds</li>
<li>Place them on pan, cut-side facing up</li>
<li>Drizzle the squash halves evenly with olive oil; it’s okay if a little oil pools in the bottom of the squash</li>
<li>Season the squash halves with salt and pepper</li>
<li>Roast for 45 minutes, or until squash is tender and easily pierced with a fork</li>
<li>While squash is roasting, drizzle some olive oil in a large skillet and heat on medium heat on the stovetop</li>
<li>Add chopped onions and cut mushrooms to the skillet, stirring for about 5 minutes, or until onions appear slightly yellow and mushrooms are soft </li>
<li>Add chopped spinach and garlic to the skillet and stir for about two minutes</li>
<li>Add chicken broth to the skillet and stir in the arrowroot starch, coconut flour, ½ cup shredded coconut, and one of the eggs</li>
<li>Cover the skillet, reduce heat setting to low, and cook for about 20 minutes</li>
<li>After 20 minutes, uncover the skillet and take off heat</li>
<li>Stir the chopped almonds, raisins, remaining shredded coconut, remaining egg, salt, and pepper into the mixture</li>
<li>When the squash is done roasting, take out of oven (do not turn oven off) and scoop the mixture into the center of the squash halves (you can save extra stuffing for serving on the side)</li>
<li>Roast the stuffed squash halves in the oven for an additional 8 minutes, or until lightly brown around the edges</li>
<li>Take out of oven and serve right away</li>
</span></ol>
</div>
<i><br /></i>
<i>Substitutions</i><br />
- any nut for the sliced almonds<br />
- beef, bone, or vegetable broth for chicken broth</div>
<div>
<br /></div>
<div>
<ol style="margin-bottom: 0; margin-top: 0;"><span id="docs-internal-guid-54c22497-7fff-991c-5d82-6a539565c7e3">
</span></ol>
</div>
<span id="docs-internal-guid-54c22497-7fff-991c-5d82-6a539565c7e3">
</span>
Rachael Hebblewhitehttp://www.blogger.com/profile/10199797851260484043noreply@blogger.com0tag:blogger.com,1999:blog-545698728030801472.post-38166546656877138762019-07-07T15:02:00.001-07:002019-08-05T13:45:58.879-07:00Update: ready to start again!Hi everyone,<br />
<br />
I started a new Instagram (@bananasoupforthesoul) and I've spent some time off from the blog working on perfecting previous recipes and coming up with new ones for you guys. I'll be posting some new recipes now as well as my updated old ones. My sister is going to test my recipe writing skills by making my granola and butternut squash porridge this week - then I'll share the updated version! And looking back, my AIP fudge sauce definitely needs some work and so do the oatmeal cookies. It looks like it's back to the kitchen now!Rachael Hebblewhitehttp://www.blogger.com/profile/10199797851260484043noreply@blogger.com0tag:blogger.com,1999:blog-545698728030801472.post-2486580182954919162019-06-17T15:39:00.000-07:002019-08-05T14:01:42.341-07:00AIP Squash PorridgeThis recipe is sweet and savory and a great alternative to oatmeal in the morning. It makes use of fruits and vegetables and warm spices such as butternut squash, banana, and cinnamon.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjV3oYm6r1ZPQnP8jHcLYXNHXbgXnr5LtpiQqHa2THwTlvvcoGUp9-41YWw9RNsiP9slpbVlPGuJ56J2cXKRdT62fGDHzWB5AGlpCHyxyC-mpNqzFv_V2PGg3NV36SLSwzHYQykNJmRk2o/s1600/20190617_132758.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjV3oYm6r1ZPQnP8jHcLYXNHXbgXnr5LtpiQqHa2THwTlvvcoGUp9-41YWw9RNsiP9slpbVlPGuJ56J2cXKRdT62fGDHzWB5AGlpCHyxyC-mpNqzFv_V2PGg3NV36SLSwzHYQykNJmRk2o/s320/20190617_132758.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">AIP Squash Porridge</td></tr>
</tbody></table>
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<a name='more'></a><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3nPHIn94394UzSCprhJrynq5wovmAcb1_5sAJIpUlL8MDhecq76Z1nR8XApPZY3xQkTHyLxMV0TCztPNR_FmVYsmIETmCBZ8SbUPlL2FpfeinqQLwvBK4fMnWYJwDQsWxIuKINooJhls/s1600/20190616_163304.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3nPHIn94394UzSCprhJrynq5wovmAcb1_5sAJIpUlL8MDhecq76Z1nR8XApPZY3xQkTHyLxMV0TCztPNR_FmVYsmIETmCBZ8SbUPlL2FpfeinqQLwvBK4fMnWYJwDQsWxIuKINooJhls/s320/20190616_163304.jpg" width="240" /></a></div>
<br />
I used quite a small butternut squash, because that's all the grocery store had for organic squashes at the time. It probably was equal to half or two-thirds a large butternut squash.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiU0sZBOGdnBin6eSxo-kuUsYohGNRXJ7-X4EiTCP4_mmd8-aYpazY3ETF0b7TbqOvmktnkuuLFT00m5CyA8p3N7WqphQbVRj87vkg-f8w22HHVxYLJi4zkntGWsFpKBmDmpZn08OR7UhQ/s1600/20190616_163835.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiU0sZBOGdnBin6eSxo-kuUsYohGNRXJ7-X4EiTCP4_mmd8-aYpazY3ETF0b7TbqOvmktnkuuLFT00m5CyA8p3N7WqphQbVRj87vkg-f8w22HHVxYLJi4zkntGWsFpKBmDmpZn08OR7UhQ/s320/20190616_163835.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Before roasting</td></tr>
</tbody></table>
<br />
When roasting a squash whole, put just enough water in the baking dish to cover the bottom. This is to prevent the squash from drying out. This water does not come from the amount I specified on the ingredient list; that water is for the saucepan.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCYL0egkK3tZqklDTzZvhJ_xoG1bUc1RGlFWYE_ijT8kpRmFiLEUg3lXD97hZKpyMLBrq6_Vn3Ej2jiJ2mMmAzd8qhb-GNRJGJjLqyczIEPq46EuEJUsvENOsISkttZUiq-BCCiFvrwH0/s1600/20190616_172914.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCYL0egkK3tZqklDTzZvhJ_xoG1bUc1RGlFWYE_ijT8kpRmFiLEUg3lXD97hZKpyMLBrq6_Vn3Ej2jiJ2mMmAzd8qhb-GNRJGJjLqyczIEPq46EuEJUsvENOsISkttZUiq-BCCiFvrwH0/s320/20190616_172914.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">After roasting</td></tr>
</tbody></table>
<br />
It's not necessary to mash the banana into a puree, because the chunks will break down during the cooking.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4ivyH0wcHAehyXh8IzEGXBJNLGixAvAwjS0YYP8dpCt-WGmKWV0-bVfaEadmqwKh3bvO55p5I1_P_84wYLUs-1pEjaSmCQ5jHAjtB86mzUA8u3vFu6vLsVEFzA0ar9CuVPsjuMSUe-7c/s1600/20190616_175439.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4ivyH0wcHAehyXh8IzEGXBJNLGixAvAwjS0YYP8dpCt-WGmKWV0-bVfaEadmqwKh3bvO55p5I1_P_84wYLUs-1pEjaSmCQ5jHAjtB86mzUA8u3vFu6vLsVEFzA0ar9CuVPsjuMSUe-7c/s320/20190616_175439.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Everything is combined after cooking</td></tr>
</tbody></table>
<br />
You'll want to stir constantly when cooking. All the ingredients should combine and make a smooth porridge. If you don't stir, the stovetop will probably cook the bottom of the pan more than the top, and the little clumpies that tend to form, like from tigernut flour and coconut oil, won't break up.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEgIIINu0Yi8I5-WDSnfZP5tc1FA5yjTWNuDKEJTKA9yWX8_UNtwcCLtKPabue0d_O2AyiDpaV4n5dE1iyGost93JspJjGRHQ2_pWAmMm9Oy94KxeBe-1YQhZ8xVhor9Ooj0d0cn5UcsA/s1600/20190617_132615.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEgIIINu0Yi8I5-WDSnfZP5tc1FA5yjTWNuDKEJTKA9yWX8_UNtwcCLtKPabue0d_O2AyiDpaV4n5dE1iyGost93JspJjGRHQ2_pWAmMm9Oy94KxeBe-1YQhZ8xVhor9Ooj0d0cn5UcsA/s320/20190617_132615.jpg" width="240" /></a></div>
<br />
Yield: 4 cups (about 6 to 8 servings)<br />
<b>Ingredients</b><br />
<ul>
<li>1 small butternut squash (2 lbs)</li>
<li><span id="docs-internal-guid-f190611e-7fff-5983-2e4b-13b4fc094822"><span style="font-family: "arial"; font-size: 11pt; vertical-align: baseline; white-space: pre-wrap;">½ </span></span>C tigernut flour</li>
<li>1 tbsp cinnamon</li>
<li>1 tbsp maple syrup</li>
<li>1 tbsp coconut oil</li>
<li><span id="docs-internal-guid-9e9f3893-7fff-a417-5d75-250950f18181"><span style="font-family: "arial"; font-size: 11pt; vertical-align: baseline; white-space: pre-wrap;">⅓ </span></span>C water</li>
<li>1 C coconut milk</li>
<li>pinch sea salt</li>
<li><span id="docs-internal-guid-f190611e-7fff-5983-2e4b-13b4fc094822"><span style="font-family: "arial"; font-size: 11pt; vertical-align: baseline; white-space: pre-wrap;">½ </span></span>tbsp coconut butter</li>
<li>1 very ripe banana</li>
</ul>
<div>
<br /></div>
<div>
<b>Directions</b></div>
<div>
<ol>
<li>Preheat the oven to 400 degrees Fahrenheit and fill a baking dish (8 ½ x 11 inches; it must fit two squash halves) with water a quarter to a half inch deep</li>
<li>Cut the squash in half the long way and scoop out and discard the seeds</li>
<li>Place the squash halves in the baking dish with the insides facing down</li>
<li>Roast the squash for about 40 minutes, until tender and easily pierced with a fork</li>
<li>Take the squash out of the baking dish and let cool</li>
<li>Meanwhile, mash the ripe banana in the sauce pan with a fork</li>
<li>Add the tigernut flour, cinnamon, maple syrup, coconut oil, coconut milk, and coconut butter to the saucepan</li>
<li>Once the squash has cooled enough to hold, scoop out the inside flesh and add it to the saucepan as well</li>
<li>Add the water, cook on medium heat, stirring constantly to break up the chunks, until all ingredients are smooth and combined thoroughly, about 5 to 10 minutes </li>
<li>Stir in the sea salt when finished</li>
</ol>
<div>
<i>Substitutions</i></div>
</div>
<div>
- honey for maple syrup</div>
Rachael Hebblewhitehttp://www.blogger.com/profile/10199797851260484043noreply@blogger.com0tag:blogger.com,1999:blog-545698728030801472.post-89515802358383085112019-06-09T14:58:00.001-07:002019-06-09T15:04:00.322-07:00Camping on the AIP dietHello, long time no see! It's good to get back to the blog after going camping in the boonies for a whole week. Being AIP myself, with friends who weren't, I found foods that worked well for me, so I'll share them with you. Don't let a healthy diet stop you from getting out and having fun!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1nCQRct8qfweeyQtWAV9ejC1gC8gUWgbXhSThoPAt8BPAeAeM3j62alIJuYGFMcdqUYn0ARUe0oa-akLBbRAIlmO3Ye9iiPiOmIjDTzUaZKnaH2uSsif562Om7Xztw66nEUht7XDrs7Q/s1600/roasting.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1nCQRct8qfweeyQtWAV9ejC1gC8gUWgbXhSThoPAt8BPAeAeM3j62alIJuYGFMcdqUYn0ARUe0oa-akLBbRAIlmO3Ye9iiPiOmIjDTzUaZKnaH2uSsif562Om7Xztw66nEUht7XDrs7Q/s320/roasting.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Roasting sausages over the fire</td></tr>
</tbody></table>
<br /><a name='more'></a><br />
I left on Monday and came back on Sunday, so I had to plan meals from dinner on Monday until Sunday morning breakfast. Here are some of the meals I ate:<br />
<br />
<b><span style="font-size: large;">Breakfasts</span></b> <i>The fuel for the day</i><br />
<br />
- Granola with coconut milk and sliced banana and/or apple<br />
- Lemon ginger tea with honey<br />
<br />
<b><span style="font-size: large;">Lunches </span></b><i>Easy to pack</i><br />
<br />
- salad<br />
- salmon jerky stick<br />
- bone broth<br />
- tuna<br />
- carrots with guacamole<br />
<br />
<b style="font-size: x-large;">Snacks </b><i>Enjoyed on a trail or over a competitive card game of canasta</i><br />
<br />
- apple<br />
- zevia<br />
- tea<br />
<br />
<b><span style="font-size: large;">Dinners</span> </b><i>Always over the fire</i><br />
<i><br /></i>
- sweet potato with sliced onion and cinnamon, wrapped in tinfoil<br />
- kebabs with onion, zucchini, sausage, olive oil, and seasoning<br />
- stir fry with onion, summer squash, sausage, apple, olive oil, and seasoning<br />
- sausage roasted on a stick<br />
<br />
<b style="font-size: x-large;">After dinner </b><i>Dessert or a drink</i><br />
<br />
- bedtime tea<br />
- bone broth<br />
- banana with cinnamon and coconut oil, wrapped in tinfoil and cooked in the fire<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPk1hd_esJ7IP1EfWwgD6hHNmmNQB7O7NUVlt39TpaFre_wjW9fuA3rR2Wn1Jk3Iwpu-wT-8nka8gcgabh66GG56DqYhxRUqNR2plrN9Mey-b0y9pNXLqBZWgMRyZpfbl4e2gYzhtADzs/s1600/kabob.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPk1hd_esJ7IP1EfWwgD6hHNmmNQB7O7NUVlt39TpaFre_wjW9fuA3rR2Wn1Jk3Iwpu-wT-8nka8gcgabh66GG56DqYhxRUqNR2plrN9Mey-b0y9pNXLqBZWgMRyZpfbl4e2gYzhtADzs/s320/kabob.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My kabobs are on the left, the ones on the right have peppers</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOVTNzjvrgRpP1HAWAx6o9IZ5NIfT0P-66e1V04_Cu9AIx3xorqjgugJOBkv840qXaJZqcatc9iRulZT71lrkW5uWDPctZYz5UfGSCvCNZ2mqMXCd4UcL_dp85Yfg0N9MbFwEh-sYuVsU/s1600/banana.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOVTNzjvrgRpP1HAWAx6o9IZ5NIfT0P-66e1V04_Cu9AIx3xorqjgugJOBkv840qXaJZqcatc9iRulZT71lrkW5uWDPctZYz5UfGSCvCNZ2mqMXCd4UcL_dp85Yfg0N9MbFwEh-sYuVsU/s320/banana.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Roasted banana with cinnamon and coconut oil - my sister said it looked like a burnt testicle, but it sure tasted amazing!</td></tr>
</tbody></table>
<br />
<br />
This is the list of foods I packed.<br />
<ul>
<li>5 single serve baggies of this <a href="https://bananasoupforthesoul.blogspot.com/2019/03/aip-tigernut-granola.html">AIP tigernut granola</a></li>
<li>4 <a href="https://www.zevia.com/products/soda">zevias</a> (zevia sodas are sweetened with stevia leaf extract)</li>
<li>tea (lemon ginger tea, green tea, peppermint tea, and bedtime tea, to be specific)</li>
<li>2 baggies of single serve AIP hot chocolate, which is a tablespoon of carob powder and a teaspoon of coconut sugar</li>
<li>raw honey, for the tea</li>
<li>small <a href="http://dignitycoconuts.com/products/raw-coconut-oil-4-oz">coconut oil</a></li>
<li>small <a href="https://www.amazon.com/Pompeian-Extra-Virgin-Olive-Ounce/dp/B00BHIRWVY">olive oil</a></li>
<li>salt and pepper</li>
<li>cinnamon</li>
<li>AIP <a href="https://www.onestoppaleoshop.com/products/paleo-powder-aip-all-purpose-seasoning-4-oz?gclid=Cj0KEQjw3PLnBRCpo8PCoaGM99MBEiQAppRuC_5zuELeJNDC6Nsx8cipqJJVCi4Q8zEd690XtHvwItgaAlCi8P8HAQ">seasoning</a></li>
<li>lemon juice</li>
<li>4 single serve <a href="https://www.pacificfoods.com/our-products/bone-broths/organic-bone-broth-chicken-chamomile-lavender/">bone broths</a></li>
<li>small can of <a href="https://ship.kroger.com/p/08068200/starkist-selects-solid-yellowfin-tuna-in?ds_rl=1259469&cid=ps_adw_0000.dynamic.Columbus+Acquisition+-+Dynamic&gclid=Cj0KCQjw3PLnBRCpARIsAKaUbgvEy_-5lNHUJHVOC3_7JTK2pGVekBGISotREhojmupyNogS_-FzCL4aAlr0EALw_wcB&gclsrc=aw.ds">tuna</a></li>
<li>2 <a href="https://www.amazon.com/Epic-Sample-Caught-Smoked-Salmon/dp/B0719BTYKW/ref=sr_1_9?gclid=Cj0KCQjw3PLnBRCpARIsAKaUbgvxRo03vU8Szfs_IZJy6sECmmQ0JCteRzi_vbIF9PC_FoGGMHqgArsaAr5ZEALw_wcB&hvadid=233973466555&hvdev=c&hvlocphy=9018938&hvnetw=g&hvpos=1t1&hvqmt=e&hvrand=2563792462891005886&hvtargid=kwd-348897856064&hydadcr=4823_9338499&keywords=epic+salmon+fillet&qid=1560115565&s=gateway&sr=8-9">Epic</a> salmon jerky sticks</li>
<li>coconut milk</li>
<li>3 mini <a href="https://www.eatwholly.com/products/wholly-guacamole/wholly-guacamole-classic-minis/?gclid=Cj0KCQjw3PLnBRCpARIsAKaUbgtVlV9U4IYvs0wjY1pEjmAzR-wgkSBP7y7at95vvsGzHc4aCqUXdX4aAuu7EALw_wcB&gclsrc=aw.ds">guacamoles</a></li>
<li>6 chicken <a href="https://www.fooducate.com/product/Sabatino%20s%20Smoked%20Chicken%20Sausage%20Paleo%20Basil%20Cracked%20Black%20Pepper/5C4F79FC-E9EF-234A-4111-B43FE331FBA4">sausages</a> (I got this kind at Costco)</li>
<li>5 greenish bananas (green so they can ripen over the course of the week and not bruise)</li>
<li>2 onions</li>
<li>1 zucchini</li>
<li>1 summer squash</li>
<li>1 sweet potato</li>
<li>bag of baby carrots</li>
<li>carton of salad greens</li>
<li>3 apples</li>
</ul>
Rachael Hebblewhitehttp://www.blogger.com/profile/10199797851260484043noreply@blogger.com0tag:blogger.com,1999:blog-545698728030801472.post-532687004951490902019-05-27T17:21:00.003-07:002019-08-05T13:54:07.122-07:00"Daylight" Salsa (Nightshade Free!)Happy Memorial Day!<br />
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<tr><td class="tr-caption" style="text-align: center;">Daylight Salsa on a tortilla chip</td></tr>
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I am extremely grateful to those who sacrificed their lives for this country. Ronald Reagan stated at a Veterans Day national ceremony in 1985 that our fallen soldiers gave up two lives - " the one they were living and the one they would have lived." I think this is a reason to be grateful and to celebrate the life we are blessed with now. So for everyone having a memorial day cookout with friends, family, and neighbors, enjoy this beautiful day in honor of the veterans who aren't with us anymore.<br />
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I have another reason to celebrate too. Since last Tuesday on the 21st, reintroducing almonds has been a success! I started small and easy, with 5 organic, roasted almonds a day. Over the weekend, I started having a little almond butter with my smoothies or with a banana. No stomach upset! I am so excited. This opens not a window but a giant door in the room of acceptable ingredients and recipes for me. However, I am going to continue to create AIP recipes for the blog and for any readers out there who are strict AIP or just simply nut free.<br />
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Speaking of which, here is a recipe without any nuts - not that you would put nuts in a salsa. More importantly, it is NIGHTSHADE FREE! That's why I call it "Daylight" Salsa. I was thinking of the opposite of the word nightshade. Also, you know, mango, yellow, sun... the name works!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinWyl-LLaGyIpJSyupkF3nX1V1wgwVYbU2CkT6mEHx8aVDNdPakiRxs7t2WlCIHeCS2E6TOf04hZ1S_F28qia3NHTakQxY1xbI1Na8Tu0BtNdscvravPJIwUanyOEoc5xbUkHNI77Mkd4/s1600/20190527_154604.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinWyl-LLaGyIpJSyupkF3nX1V1wgwVYbU2CkT6mEHx8aVDNdPakiRxs7t2WlCIHeCS2E6TOf04hZ1S_F28qia3NHTakQxY1xbI1Na8Tu0BtNdscvravPJIwUanyOEoc5xbUkHNI77Mkd4/s320/20190527_154604.jpg" width="240" /></a></div>
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There are a few optional ingredients that aren't AIP. Since black pepper and cardamom are fruit spices and cumin and coriander are seed spices, they aren't strict AIP, but they can usually be reintroduced relatively soon. So, for those of you like me who follow AIP but have reintroduced simple foods such as fruit and seed spices, throw these ones in. But for those who are avoiding all non-AIP ingredients, don't worry, they won't be missed in this recipe. In the Daylight Salsa, the flavors that come through the most are the lemon, mango, cinnamon, and onion, in my opinion.<br />
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I served this salsa at my family's memorial day get together with our family friends. I got plenty of compliments and a request for the recipe! My mom said she liked the tartness and spiciness, and my sister commented on the hint of cinnamon and said it was better than the normal salsa! Because I can have chia seeds (a non-AIP pseudo-grain), I used these tortilla chips by <a href="https://thrivemarket.com/p/siete-sea-salt-grain-free-tortilla-chips?utm_medium=pla_smart&utm_source=google&utm_campaign=Shopping_Engagement_Smart_Members&utm_content=851769007003&utm_term=na&gclid=Cj0KCQjwla7nBRDxARIsADll0kBZmraXO2pYcuFJ7wuxlKf5pFq4GU51Tay5B2NUKY-oCQiwyPlafMIaAtd3EALw_wcB">Siete</a>. They are grain free, and all AIP with the exception of ground chia seeds. Along with tortilla chips, this salsa is also good served in salad or on a burger. The possibilities of a salsa are endless!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyCBvId9Y8rLM2fpn09m-rgTvE2_a0dJhcL900AeslO_yE3ZOyc9uza18imvUkkpwkugx6tz4QjeIJt5ruP13uAt3aFV-cDbnzTS78xu9S9j1YveZR3SY9_bezhb-Cb2L_XOgyB4SgXNM/s1600/20190527_154521.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyCBvId9Y8rLM2fpn09m-rgTvE2_a0dJhcL900AeslO_yE3ZOyc9uza18imvUkkpwkugx6tz4QjeIJt5ruP13uAt3aFV-cDbnzTS78xu9S9j1YveZR3SY9_bezhb-Cb2L_XOgyB4SgXNM/s320/20190527_154521.jpg" width="240" /></a></div>
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<b><span style="font-family: "arial" , "helvetica" , sans-serif;">Ingredients</span></b><br />
<ul>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">¼ C cilantro</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">¼ C green onion (about 1 big stalk)</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">1 C mango (fresh or frozen)</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">½ C cucumber (about <span style="white-space: pre-wrap;">½ cucumber)</span> </span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">½ C onion (about ⅓ onion)</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">½ C shredded radish</span></li>
<li><span id="docs-internal-guid-40342761-7fff-9f38-b35b-41305d502089"><span style="font-family: "arial" , "helvetica" , sans-serif; vertical-align: baseline; white-space: pre-wrap;">¼ C lemon juice (1 lemon)</span></span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif; vertical-align: baseline; white-space: pre-wrap;">1 tbsp garlic (3 to 5 cloves)</span></li>
<li><span style="vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">½ tsp cinnamon</span></span></li>
<li><span style="vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">¼ tsp ginger</span></span></li>
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<span style="font-family: "arial";"><span style="font-family: "arial" , "helvetica" , sans-serif; white-space: pre-wrap;">Optional (non-AIP):</span></span></div>
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<li><span style="vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">½ tsp black pepper</span></span></li>
<li><span style="vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">1 tsp cumin</span></span></li>
<li><span style="vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">¼ tsp cardamom</span></span></li>
<li><span style="vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">¼ tsp coriander</span></span></li>
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<span style="font-family: "arial";"><span style="font-family: "arial" , "helvetica" , sans-serif; white-space: pre-wrap;"><b>Directions</b></span></span></div>
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<li><span style="font-family: "arial";"><span style="font-family: "arial" , "helvetica" , sans-serif; white-space: pre-wrap;">Finely mince or</span><span style="font-family: "arial" , "helvetica" , sans-serif; white-space: pre-wrap;"> chop th</span><span style="font-family: "arial" , "helvetica" , sans-serif; white-space: pre-wrap;">e cilantro, green onion, mango, cucumber, onion, radish, and garlic</span></span></li>
<li><span style="font-family: "arial";"><span style="font-family: "arial" , "helvetica" , sans-serif; white-space: pre-wrap;">Combine in a large bowl</span></span></li>
<li><span style="font-family: "arial";"><span style="white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Juice the lemon a</span><span style="font-family: "arial";">nd add in the juice</span></span></span></li>
<li><span style="font-family: "arial";"><span style="white-space: pre-wrap;">Stir in the spices</span></span></li>
<li><span style="font-family: "arial";"><span style="white-space: pre-wrap;">Stir mixture well</span></span></li>
<li><span style="font-family: "arial";"><span style="white-space: pre-wrap;">Allow salsa to marinate in fridge for at least a couple hours (suggested overnight)</span></span></li>
</ol>
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<span style="font-family: "arial";"><span style="white-space: pre-wrap;"><i>Substitutions</i></span></span></div>
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<span style="font-family: "arial";"><span style="white-space: pre-wrap;">- pineapple, apple, or peach for mango</span></span></div>
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<span style="font-family: "arial";"><span style="white-space: pre-wrap;">- lime juice for lemon juice</span></span></div>
Rachael Hebblewhitehttp://www.blogger.com/profile/10199797851260484043noreply@blogger.com0tag:blogger.com,1999:blog-545698728030801472.post-91563688435598122982019-05-26T16:54:00.001-07:002019-05-26T16:54:37.066-07:00Tips for a Bucket ListFeeling like you don't have a purpose? Do you want to try something new? Do you want to feel accomplished? Do you want to do something for yourself? Are you goal-driven? These are all good reasons to make a bucket list!<br />
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<span style="font-family: "courier new" , "courier" , monospace; font-size: large;"><i>“Do one thing every day that scares you.”</i></span></div>
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<span style="font-family: "courier new" , "courier" , monospace; font-size: large;"><i>― Eleanor Roosevelt</i></span></div>
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<b><span style="font-size: large;">What is a bucket list?</span></b></h3>
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A bucket list is a list of things you want to do sometime in your life. These can include a range of the most hypothetical, crazy dreams to the most realistic ideas you have your eyes set on next. They can be short term or long term. In this blog post, I refer to them as ideas, dreams, goals, or items. The name "bucket list" stems from the term "kick the bucket" (which refers to death); so you want to do these things before you do just that!<br />
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<b><span style="font-size: large;">Significance of a bucket list</span></b></h3>
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A bucket list sets goals. It can give you a personal purpose when you feel like your life is meaningless and boring. If you have dreams, but you don't have the time or money, simply writing them down can feel like one step closer to accomplishing your dreams. An organized list forces you to consciously think about your goals. Goals are important to us humans because we live long lives full of many possibilities, but at the same time, life is short. A bucket list makes it easier to plan our lives with things that will bring us true joy outside of our daily monotony.<br />
Once you start working on an item in your bucket list, it's exciting, stimulating, and healthy. Life can get boring and frustrating at times for all of us. Every little positive counts! A bucket list also helps you express creativity. It is completely free, there are no rules on what you can and can't do when it comes to a bucket list! In deeply thinking about what you want to do in life, you may discover ideas and even life values you never knew you had! You can really get in touch with yourself, something that is crucial to one’s self-esteem, identity, happiness, and relationships.<br />
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<b><span style="font-size: large;">Tips for a bucket list</span></b></h3>
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<b>1. Do it for yourself!</b></h4>
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In this work-obsessed culture, there is plenty of motivation to work hard. We do the work for bosses, family, teachers, or those in need. Where is the time to work for ourselves? That's what a bucket list should be about. If you don't want to volunteer at a nursing home, then don't write it on your bucket list. If you want to spend thousands of dollars on an extravagant vacation all for yourself, write it down!</div>
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<b>2. Don't hold back</b></h4>
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Speaking of extravagance, don't hold back your dreams! This doesn't have to be realistic. In reality, it's just a list. So don't be afraid to write down costly, time consuming goals if you don't have the time or money. The future is unknown, and we can only plan to an extent. So I say, why not? These aren't plans or what you <i>can</i> do, they are whatever you <i>want</i> to do someday.</div>
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<b>3. Keep it updated</b></h4>
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Any new ideas you should write down! It's in our selfish nature to want things - that doesn't go away entirely with age or maturity. So if you are inspired by your cousin's trip to Africa, for example, and for a fleeting moment want to go on a safari, go back to your bucket list during that fleeting moment. Even if you don't get any new dreams or goals, it's a good idea to check your bucket list periodically for a mood-booster, reminder, and motivator.</div>
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<b>4. Save the old ones</b></h4>
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Unfortunately, there will be dreams you once had that cease to inspire you anymore. That's okay. But before highlighting it all and hitting delete or using that good old-fashioned eraser, make a copy of your old bucket list. Five years from now you might want to go back and see what your dreams and aspirations were. It's interesting and sometimes shocking to see growth and development from life experiences in the five-year difference between two bucket lists of the same person. (Yes that was a long sentence)</div>
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<b>5. Organize the time periods</b></h4>
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Organizing your goals within time periods will help you actually accomplish some of them. For example, I organize my bucket list with four categories: monthly, yearly, decade, and lifetime. You don't need to have anything in a monthly or lifetime time period, those are just examples. I fill my monthly section with items that are possible to accomplish within the months time. For example, getting bangs (simple) or shaving my head (drastic). Even though riding a horse would take only a day, I currently don't know anyone with a horse, so I put that on my yearly section. Another goal in my yearly section is to knit a sweater, because that's not a one-and-done deal; it will take time. If you have the capability, I suggest trying to accomplish one thing from each section in your list within the provided time. Or at least think about it. That's definitely some extra motivation for you!</div>
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<b>6. Write down what you've accomplished</b></h4>
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This is just for a confidence boost. It's so easy to forget what we've accomplished when we are hyper-focused on what we need to do better! Seeing what you've done reaffirms that you are capable of trying something new, stepping out on that ledge, and willingly entering the unknown and scary. It encourages you to not remain static but to continue putting yourself in new situations where you can grow.</div>
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<span style="font-size: large;">Example Bucket List</span></h3>
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<span style="font-size: large;"><br /></span></div>
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<ul>
<li>What I've accomplished </li>
<ul>
<li>consistent 5 minute plank</li>
<li>rock climbing on real nature rocks</li>
<li>been to the ocean</li>
<li>tried sushi</li>
</ul>
<li>Monthly</li>
<ul>
<li>ride a motorcycle</li>
<li>try the keto diet</li>
<li>try cricket flour </li>
<li>donate blood</li>
</ul>
<li>Yearly</li>
<ul>
<li>ride a horse</li>
<li>knit a sweater</li>
<li>have a pet snake</li>
<li>see the Grand Canyon</li>
</ul>
<li>Decade</li>
<ul>
<li>go to Spain</li>
<li>learn to speak Spanish</li>
<li>publish a cookbook</li>
<li>make a successful blog 😉(still a WIP!)</li>
</ul>
<li>Lifetime</li>
<ul>
<li>live in my dream house</li>
<li>breed a pair of cats</li>
<li>visit every national park</li>
</ul>
</ul>
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Rachael Hebblewhitehttp://www.blogger.com/profile/10199797851260484043noreply@blogger.com0tag:blogger.com,1999:blog-545698728030801472.post-8850615980035092122019-05-21T05:12:00.002-07:002019-08-05T13:44:43.252-07:00AIP Fudge SauceCraving chocolate? I have the non-chocolate solution for you!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1OTAO7TovHWPc5wMk6pjoKgi8w-kgR__HHJ2ymarDTkMnDLLEFndQ3Ac0zkQFgPM3R_BZxNOWRynqgtuTKa8qz5-vJhrMw0frf7KDTUpJnTNp2QmXJomAWkpw5pVXN6iUKnc0l9FnzBc/s1600/20190518_210200.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1OTAO7TovHWPc5wMk6pjoKgi8w-kgR__HHJ2ymarDTkMnDLLEFndQ3Ac0zkQFgPM3R_BZxNOWRynqgtuTKa8qz5-vJhrMw0frf7KDTUpJnTNp2QmXJomAWkpw5pVXN6iUKnc0l9FnzBc/s320/20190518_210200.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">AIP Fudge Sauce over AIP strawberry ice cream</td></tr>
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Yesterday my family celebrated my moving back home with some AIP strawberry ice cream and my AIP fudge sauce. We followed an online recipe for the ice cream, and it honestly wasn't that great; but my fudge sauce was awesome! My mom was skeptical beforehand, and a bit annoyed at having to use 1 whole cup of dates, but she was pleased after trying the fudge sauce, and even admitted that it was worth a cup of expensive dates!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiG9hY78Vf__GMUqlZYalMfdCZNFofMr-A0lkzo3wCHoa53ej8R1BDA2qu_uOMEMGotJexgPornlLAyaTfo5gaIXAM98U42xlg5a04rM3b0efmfTEvJnLbcNVd4JHXG-mBCXPiZ8KmNH38/s1600/20190331_155210.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiG9hY78Vf__GMUqlZYalMfdCZNFofMr-A0lkzo3wCHoa53ej8R1BDA2qu_uOMEMGotJexgPornlLAyaTfo5gaIXAM98U42xlg5a04rM3b0efmfTEvJnLbcNVd4JHXG-mBCXPiZ8KmNH38/s320/20190331_155210.jpg" width="240" /></a></div>
<b><br /></b>This recipe made enough for my mom, sister and I, plus we had a lot leftover that I was able to put in the freezer.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKs1BxqvLQYLxLZsj6kDsvmg8468D7LYiDvLli5gTDqqqsbfgWM_dq_Nv6SU1S4hp_rf-dM0newwqlwC2tRRmg4c6AasJ0VKG3jdzjen8Mhrm-B9xfWqkwJMgOGaXjwFshyC7swOvD-LM/s1600/20190518_125207.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKs1BxqvLQYLxLZsj6kDsvmg8468D7LYiDvLli5gTDqqqsbfgWM_dq_Nv6SU1S4hp_rf-dM0newwqlwC2tRRmg4c6AasJ0VKG3jdzjen8Mhrm-B9xfWqkwJMgOGaXjwFshyC7swOvD-LM/s320/20190518_125207.jpg" width="240" /></a></div>
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Serve it warmed up in the microwave. However, I suggest heating up a large amount at a time, because if you put a tiny bit in a bowl and heat it up, it's easier to burn the fudge sauce - the dates will cook and get hard.<br />
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It's good with ice cream, fruit, muffins, sweet potato chips, and probably anything else you'd eat with chocolate!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieKEW5t-iqFrsjk_m3jb2rdA4DQTL7LpMsVgDI1mutJnEkYMiKtXbp4SnLf_Pi2EbQpvSf0k_NZa8L5DNfc3WoI41-2fSo7YwYiS-swT0Er0uJS_IbH06c7eQolNfCTM3wDgTDtFLAZLM/s1600/20190518_210125.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieKEW5t-iqFrsjk_m3jb2rdA4DQTL7LpMsVgDI1mutJnEkYMiKtXbp4SnLf_Pi2EbQpvSf0k_NZa8L5DNfc3WoI41-2fSo7YwYiS-swT0Er0uJS_IbH06c7eQolNfCTM3wDgTDtFLAZLM/s320/20190518_210125.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">"Chocolate" covered strawberry</td></tr>
</tbody></table>
This recipe is AIP and vegan! However, you should be warned that it's not low-oxalate or low-FODMAP. Dates are high in carbohydrates because they are a dried fruit, so they contain concentrated natural sugars. However, that's why I call this recipe a fudge sauce, not a veggie dip. It's very sweet, so a little bit goes a long way! Overall, it's much healthier than the traditional fudge sauce made out of powdered sugar and chocolate. So when you want to indulge, this AIP fudge sauce is an excellent alternative to a sugar rush/crash!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUuTcv7HSd5bVelUyUhlYRgByEcAtqcPUDOXVm16e-K9bJNWUAEa9ifpzLz-ANKfjx1HiDesFqjPMNMCQW3WAKR8C3dpTxx4HkSKkc0HeMDBIS6ZweTfcKGGs-6n8UbY2fnGzKiusI3D4/s1600/20190401_181044.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUuTcv7HSd5bVelUyUhlYRgByEcAtqcPUDOXVm16e-K9bJNWUAEa9ifpzLz-ANKfjx1HiDesFqjPMNMCQW3WAKR8C3dpTxx4HkSKkc0HeMDBIS6ZweTfcKGGs-6n8UbY2fnGzKiusI3D4/s320/20190401_181044.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sweet potato chip dip</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVNsYFx9-Fh5O5Cm8UERRsf42evyy8uvTvlUel6a2N4Ih8B48uYtqdTg8aXV5719yAUcrReNq9sb-XH-OJnw3Jd6mq-VyRn34_MtLoXCRjenHHDLmillYzJ9s0xoCTWB1OE9JeAADXZ1Q/s1600/20190518_210158.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVNsYFx9-Fh5O5Cm8UERRsf42evyy8uvTvlUel6a2N4Ih8B48uYtqdTg8aXV5719yAUcrReNq9sb-XH-OJnw3Jd6mq-VyRn34_MtLoXCRjenHHDLmillYzJ9s0xoCTWB1OE9JeAADXZ1Q/s320/20190518_210158.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Over strawberry ice cream</td></tr>
</tbody></table>
<b><br /></b>
<b><span style="font-size: normal;">Ingredients</span></b><br />
<ul>
<li><span style="font-size: normal;">1<span id="docs-internal-guid-f4c46375-7fff-e5c9-8fe3-a8b764e54054"><span style="font-family: "arial"; vertical-align: baseline; white-space: pre-wrap;"> C pitted dates</span></span></span></li>
<li><span style="font-family: "arial"; vertical-align: baseline; white-space: pre-wrap;">1 ripe banana</span></li>
<li><span style="font-size: normal;"><span style="font-family: "arial"; vertical-align: baseline; white-space: pre-wrap;">1 </span><span id="docs-internal-guid-f4c46375-7fff-e5c9-8fe3-a8b764e54054"><span style="font-family: "arial"; vertical-align: baseline; white-space: pre-wrap;">½ tbsp coconut oil</span></span></span></li>
<li><span style="font-family: "arial"; vertical-align: baseline; white-space: pre-wrap;"><span id="docs-internal-guid-6af29f6a-7fff-bb7d-068e-044a1de80a52"><span style="vertical-align: baseline;">⅓ C carob powder</span></span></span></li>
<li><span style="font-family: "arial"; vertical-align: baseline; white-space: pre-wrap;"><span style="vertical-align: baseline;"><span id="docs-internal-guid-728b8c4c-7fff-cb14-7a75-468eb37060e5"><span style="vertical-align: baseline;">⅜ C applesauce (two 4 oz applesauce cups, or 6 tbsp)</span></span></span></span></li>
<li><span style="font-family: "arial"; vertical-align: baseline; white-space: pre-wrap;"><span style="vertical-align: baseline;"><span style="vertical-align: baseline;"><span id="docs-internal-guid-93ba00af-7fff-2f11-027e-f38b7dc63128"><span style="vertical-align: baseline;">½ tsp apple cider vinegar</span></span></span></span></span></li>
<li><span style="font-family: "arial"; vertical-align: baseline; white-space: pre-wrap;"><span style="vertical-align: baseline;"><span style="vertical-align: baseline;"><span style="vertical-align: baseline;">2 tbsp shredded coconut</span></span></span></span></li>
<li><span style="font-family: "arial"; vertical-align: baseline; white-space: pre-wrap;"><span style="vertical-align: baseline;"><span style="vertical-align: baseline;"><span style="vertical-align: baseline;">5 tbsp coconut milk</span></span></span></span></li>
<li><span style="font-family: "arial"; vertical-align: baseline; white-space: pre-wrap;"><span style="vertical-align: baseline;"><span style="vertical-align: baseline;"><span style="vertical-align: baseline;">1 tsp sea salt</span></span></span></span></li>
<li><span style="font-family: "arial";"><span style="white-space: pre-wrap;">2 tsp vanilla</span></span></li>
<li><span style="font-family: "arial";"><span style="white-space: pre-wrap;">2 tbsp cinnamon</span></span></li>
</ul>
<div>
<span style="font-family: "arial";"><span style="white-space: pre-wrap;"><br /></span></span></div>
<div>
<span style="font-family: "arial";"><span style="white-space: pre-wrap;"><b>Directions</b></span></span></div>
<div>
<ol>
<li><span style="font-family: "arial";"><span style="white-space: pre-wrap;">Put the banana, dates, coconut oil, and applesauce in a blender or food processor and blend</span></span></li>
<li><span style="font-family: "arial";"><span style="white-space: pre-wrap;">Add in the carob powder, apple cider vinegar, coconut, sea salt, vanilla, and cinnamon and blend</span></span></li>
<li><span style="font-family: "arial";"><span style="white-space: pre-wrap;">Slowly blend in the coconut milk - if you reach desired consistency before it's all used up, you don't need all the coconut milk</span></span></li>
<li><span style="font-family: "arial";"><span style="white-space: pre-wrap;">Heat in microwave</span></span></li>
</ol>
<div>
<span style="font-family: "arial";"><span style="white-space: pre-wrap;"><i>Substitutions</i></span></span></div>
</div>
<div>
<span style="font-family: "arial";"><span style="white-space: pre-wrap;">- apple cider vinegar and shredded coconut aren't necessary</span></span></div>
<div>
<span style="font-family: "arial";"><span style="white-space: pre-wrap;">- cinnamon can be reduced to 1 tbsp</span></span></div>
<div>
<span style="font-family: "arial";"><span style="white-space: pre-wrap;">- cocoa powder for carob powder, if non-AIP</span></span></div>
Rachael Hebblewhitehttp://www.blogger.com/profile/10199797851260484043noreply@blogger.com0tag:blogger.com,1999:blog-545698728030801472.post-4096050571214362262019-05-14T13:24:00.000-07:002019-08-05T13:49:01.226-07:00Healthy Peanut Butter Apricot Bars<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Happy belated mothers day! </span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgh3Gca_4WS1pUybu9djCTuA9j9j9c8aOAsBM9Nauk73AauqL6ZneJyixqVpfAqd_V3rOjQmPzKFcLK-xrQqzq56LglhEh5W5w92c-14jpNGw7GehLQ3G6rIn0MS2HXAry_kggLmXHC3hk/s1600/20190513_190239.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgh3Gca_4WS1pUybu9djCTuA9j9j9c8aOAsBM9Nauk73AauqL6ZneJyixqVpfAqd_V3rOjQmPzKFcLK-xrQqzq56LglhEh5W5w92c-14jpNGw7GehLQ3G6rIn0MS2HXAry_kggLmXHC3hk/s320/20190513_190239.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Peanut Butter Apricot Bars</td></tr>
</tbody></table>
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I know, it's 2 days late. I would have loved to make this post on Sunday. But it's never too late to make your wonderful mother a healthy treat to show your love! Did you know that stay at home moms have the same work equivalent at 4 full time jobs? No, you can't quote me as a scholarly source with that statistic, but with how hard my mom works I certainly believe it!<span id="docs-internal-guid-bdf26cd4-7fff-a389-5398-43a659178a4c"></span><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVX41qF5jhvqIM_Sf3V85snq2q0DdFSv49pWC_ZcXRUTRPkTOfZOJy1Lwbm-PmoBI7rTXHf4gHNPvcqLqjhPmT2JT3k7ekEohH-HTtVuyNAKqiUUWLwCDQfbjTQX4QKFJFk7iv-NGZTcs/s1600/20190513_174639.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVX41qF5jhvqIM_Sf3V85snq2q0DdFSv49pWC_ZcXRUTRPkTOfZOJy1Lwbm-PmoBI7rTXHf4gHNPvcqLqjhPmT2JT3k7ekEohH-HTtVuyNAKqiUUWLwCDQfbjTQX4QKFJFk7iv-NGZTcs/s320/20190513_174639.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Food processor ingredients</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcdv0cVKg4YEPVF8UcAsxDgcKwaVTx5SQ3k3sY2HE5CfFEpUzDaktqYEQ-iDPkG8_8oOaRCg8hQ9LNir9p5oRIyW-ENX01eGm3ibxGOvvxW5GInmJyaVgnWu1HES8VxNia8FqKh9euAcw/s1600/20190513_174951.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcdv0cVKg4YEPVF8UcAsxDgcKwaVTx5SQ3k3sY2HE5CfFEpUzDaktqYEQ-iDPkG8_8oOaRCg8hQ9LNir9p5oRIyW-ENX01eGm3ibxGOvvxW5GInmJyaVgnWu1HES8VxNia8FqKh9euAcw/s320/20190513_174951.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Blended</td></tr>
</tbody></table>
<br />
Funny story, I originally made these peanut butter apricot bars as cookies, but they came out with the wrong texture, and now they are much better as bars! Since these aren't AIP, I have never tasted them, but I got as many people as possible to try them and give me feedback. I've edited the recipe several times until now; I'm consistently satisfied with my results!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnzaOZlGLUhQA97EYTFBuCahJoFsMItVwLpTAl8HUsDMQbPa7Cfa1v9xRpBGYMfLeJv7Cv9osvHqsvlW-Wwo9vQW-eUa5bNxUNUAdawgukqE0yknoxyevzNXlXTqXE38N3yqXHIMriObM/s1600/20190513_180302.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnzaOZlGLUhQA97EYTFBuCahJoFsMItVwLpTAl8HUsDMQbPa7Cfa1v9xRpBGYMfLeJv7Cv9osvHqsvlW-Wwo9vQW-eUa5bNxUNUAdawgukqE0yknoxyevzNXlXTqXE38N3yqXHIMriObM/s320/20190513_180302.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The Dough</td></tr>
</tbody></table>
<br />
This last time I made these, I fed them to my bible study group for our last meeting. I also brought my <a href="https://bananasoupforthesoul.blogspot.com/2019/05/this-recipe-is-healthy-fruity.html">AIP fruit salad dessert</a>, which everyone enjoyed.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGyRXhYRru2Mr9QlLVtxSCbGgB_ZyEgxldAwu6fFDrnPU5ZnoYsJvo2DP8LD8yDtU2Ca_juNIb1MhcyGdeP6jGcMlXM1jAgTTxmUWfvz-4afYXXHyiwjAPcnneuafL9SWGnUU9hLiH4ZM/s1600/20190513_183754.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGyRXhYRru2Mr9QlLVtxSCbGgB_ZyEgxldAwu6fFDrnPU5ZnoYsJvo2DP8LD8yDtU2Ca_juNIb1MhcyGdeP6jGcMlXM1jAgTTxmUWfvz-4afYXXHyiwjAPcnneuafL9SWGnUU9hLiH4ZM/s320/20190513_183754.jpg" width="240" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
This recipe isn't AIP, or paleo, but with the exception of the chocolate chips, I consider it pretty healthy, especially since this is a dessert! If you want, you can do all chocolate chips instead of raisins, or all raisins instead of chocolate chips. You can do all coconut oil instead of palm shortening, or vice versa. You can do all honey instead of maple syrup, or vice versa. To make this recipe vegan, use 2 egg substitutes, all maple syrup, and omit the chocolate chips. To make it paleo, substitute all coconut for oats, coconut or almond milk for the oat milk, omit the chocolate chips, and use a different nut butter. I encourage you to play around with the recipe!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwapIa1MC2XM0wsfxx1FJnK5Ye8LFviZyA125a2XANhojlFTXIyoqC0oiMEcVwUBKx9KR0IBttonqXrkSZ00CGcjyWC0_PLCoCwnmuhbIHmvRtQuusiUQWN56o51kCo66E7gimOmiSBtw/s1600/20190513_190246.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwapIa1MC2XM0wsfxx1FJnK5Ye8LFviZyA125a2XANhojlFTXIyoqC0oiMEcVwUBKx9KR0IBttonqXrkSZ00CGcjyWC0_PLCoCwnmuhbIHmvRtQuusiUQWN56o51kCo66E7gimOmiSBtw/s320/20190513_190246.jpg" width="240" /></a></div>
<br />
Yield: 12 bars<br />
<b>Ingredients</b><br />
<ul>
<li>¾ C dried apricots (6 oz)</li>
<li>½ C shredded coconut</li>
<li>1 C + 2 tbsp oats</li>
<li>½ tsp coconut extract</li>
<li>¼ C peanut butter</li>
<li>1 tbsp coconut oil</li>
<li>1 tbsp palm shortening</li>
<li>¼ C oat milk</li>
<li>2 eggs</li>
<li>1 tbsp honey</li>
<li>1 tbsp maple syrup</li>
<li>1 tsp cinnamon</li>
<li>1 tsp baking powder</li>
<li>½ tsp salt</li>
<li>¼ C raisins</li>
<li>¼ C chocolate chips</li>
</ul>
<br />
<b>Directions</b><br />
<ol>
<li>Preheat the oven to 350 degrees F and grease or line a square 9 x 9 pan</li>
<li>Blend the apricots, coconut oil, palm shortening, coconut extract, oat milk, honey, maple syrup, peanut butter, ¼ C shredded coconut, and ¼ C oats in a food processor </li>
<li>Transfer to a container</li>
<li>In a separate container, mix the remaining oats (¾ C + 2 tbsp) and remaining coconut (¼ C), cinnamon, baking powder, and salt</li>
<li>Add the two eggs to the wet ingredients and mix</li>
<li>Mix the dry ingredients into the wet ingredients</li>
<li>Mix in the raisins and chocolate chips</li>
<li>Pour into the pan</li>
<li>Bake for 20 to 25 minutes at 350 degrees </li>
<li>Cool before cutting</li>
</ol>
</div>
<div>
<span id="docs-internal-guid-3b4e0738-7fff-648b-5246-e93dad8ef8dc">
</span>
<br />
<div>
<span id="docs-internal-guid-3b4e0738-7fff-648b-5246-e93dad8ef8dc"><span style="font-family: "arial";"><span style="font-size: 14.6667px; white-space: pre-wrap;"><i>Substitutions</i></span></span></span></div>
<span id="docs-internal-guid-3b4e0738-7fff-648b-5246-e93dad8ef8dc">
</span>
<br />
<div>
<span id="docs-internal-guid-3b4e0738-7fff-648b-5246-e93dad8ef8dc"><span style="font-family: "arial";"><span style="font-size: 14.6667px; white-space: pre-wrap;">- vanilla extract for coconut extract</span></span></span></div>
<span id="docs-internal-guid-3b4e0738-7fff-648b-5246-e93dad8ef8dc">
</span>
<div>
<span id="docs-internal-guid-3b4e0738-7fff-648b-5246-e93dad8ef8dc"><span style="font-family: "arial";"><span style="font-size: 14.6667px; white-space: pre-wrap;">- coconut, almond, or dairy milk for oat milk</span></span></span></div>
<span id="docs-internal-guid-3b4e0738-7fff-648b-5246-e93dad8ef8dc">
<div>
<span style="font-family: "arial";"><span style="font-size: 14.6667px; white-space: pre-wrap;">- chocolate chips and raisins are interchangeable</span></span></div>
</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span id="docs-internal-guid-0efcd275-7fff-8284-c310-7a26034b3f48"></span></span></div>
Rachael Hebblewhitehttp://www.blogger.com/profile/10199797851260484043noreply@blogger.com0tag:blogger.com,1999:blog-545698728030801472.post-29154845232240224722019-05-10T15:23:00.002-07:002019-05-10T15:25:55.075-07:00A note on Analyzing Food Responses<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
Hello from my dorm!<br />
<br />
My mom just told me something the other day that made me think of AIP and how the diet is supposed to help us analyze our bodies responses to food. She told me how she ate a bunch of brownies and ended up with a massive headache that night and into the next day. She concluded that she doesn’t do well with chocolate. Well, maybe that’s the case. I wouldn’t know, I’m not my mom. But I reminded her, it’s different when you eat a whole bunch of something versus when you eat a little to moderate amount. After thinking about it, my mom realized that she could handle a little chocolate - just not as much as several dark chocolate brownies slathered in rich chocolate frosting.<br />
<a name='more'></a><br />
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The mistake is generalizing. It’s safer to do this, because you feel like you’re eliminating any possible suspect foods. But you could potentially miss out on good foods that your body can tolerate! I’ve made this mistake in the past. <br />
<br />
Last week, I was eating nothing but fruits and vegetables, yet I was bloated and more tired than usual. It was easy to assume that I can’t tolerate fruit well. After all, I have IBS and fruit is normally high-FODMAPS. But I have to take into account if it’s three bowls of banana nice cream after an already filling dinner. Obviously that’s not going to make me comfortable! I shouldn’t have generalized from the drastic amount of fruit I was putting into my body.<br />
<br />
It’s been hard, but I’ve been trying to cut back on fruit so I can determine once and for all how much I can handle. The conclusion is, instead of generalizing that I can’t eat any fruit without stomach aches, I can handle one fruit at a time, no more than three times a day. Finding that out specifically has allowed me to still enjoy fruit without worrying about a reaction, as long as I stay within my new guidelines.<br />
<br />
It’s different than taking one sip of coffee and immediately getting stomach pains. I tried that after three months, and it didn’t go so well. I am confident that coffee is no good for me. However, some reintroductions have been confusing to me, because I’m not sure if it’s causing certain symptoms or not. <br />
<br />
So this is just a reminder that amount plays a factor too. Long story short, one time I ate so much coconut that I threw up. But I can still tolerate some coconut. I hope this blog post helps anyone analyzing their food reactions!<br />
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Rachael Hebblewhitehttp://www.blogger.com/profile/10199797851260484043noreply@blogger.com0tag:blogger.com,1999:blog-545698728030801472.post-49858954937051959752019-05-05T13:36:00.000-07:002019-05-06T13:04:18.488-07:00A Single Act of Kindness<div>
<span style="font-family: "arial"; font-size: 14.6667px; white-space: pre-wrap;">Hello everyone, good news! </span></div>
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<span style="font-family: "arial";"><span style="font-size: 14.6667px; white-space: pre-wrap;">I’ve felt amazing for the past few days! Last Thursday was the best day I've had in a really really long time. It all started with a single act of kindness. Basically, my ballet teacher complimented me in front of the entire ballet class, and I want to share what happened afterward.</span></span><br />
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<span style="font-family: "arial";"><span style="font-size: 14.6667px; white-space: pre-wrap;">To fill you in, I've been struggling with a bit of a loss of drive with dance. I’m working on a dance major right now at UWSP, but during my middle school and high school years I was heavily involved in a competitive dance team at a local studio. Those years defined me; I put all of my focus into dance, even letting it come before friendships. But like all good or bad times, they came to pass. I can't do as many cool flips as I used to. I’m not winning awards and trophies anymore. I'm not at the studio I grew up in, where I was respected, loved, and well known. I always knew that wouldn’t last forever, but it's still a big transition. Unfortunately, I am used to identifying myself by being “the best” at dance. That’s made it difficult to Since coming to college, I’ve been working on finding more to define me, but it's been hard to not exist in that competition dance world with my old studio anymore. Without being “the best”, I didn’t know who I was anymore. Lately, due to my discouragement, I've been considering dropping down to a minor, or even... dropping the dance altogether. It’s a very stressful decision. I digress. Anyways, that perspective has shifted.</span></span></div>
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<span style="font-family: "arial";"><span style="font-size: 14.6667px; white-space: pre-wrap;">Thursday morning, at ballet, I decided to listen to the music more deeply than usual. The simple but elegant piano melodies of ballet music are the foundation of my love for the style When I focus on it, my movements become natural and passionate, and I just enjoy dancing more. It must’ve shown on my face because toward the end of class, after an across-the-floor combination that I especially liked, my dance teacher told the class how much she loved watching my face. According to her, my face shows a relaxed energy and love for dance. This... made me so happy! It’s been so long since I felt confident in dance, and immediately I felt like my old dance-y self again. I felt proud, talented, and good enough. Better yet, I felt appreciated, recognized, and respected, just like the old days. Astoundingly, I still feel these feelings, a weekend later. </span></span></div>
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<span style="font-family: "arial";"><span style="font-size: 14.6667px; white-space: pre-wrap;">Anyways, in my jazz class afterward, I was inspired to impress my other teacher. I had more energy, motivation, drive, and a positive attitude. Riding the wave of confidence, I then had more motivation Friday morning to go to a make-up pilates class I considered skipping. I figured I need to stay fit now that I’m happy with dance again. It’s amazing to step back and view how much of an impact one teacher’s comment had on helping me with my motivation to exercise and eat healthy, too!</span></span></div>
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<span style="font-family: "arial";"><span style="font-size: 14.6667px; white-space: pre-wrap;">That did it! I decided to stick with my dance major. In making the decision to stick with dance, I now feel a lot of peace. Even when it gets hard -- which it always will in some aspect -- I now know and believe in my soul that I am talented, recognized, and good enough. </span></span></div>
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<span style="font-family: "arial";"><span style="font-size: 14.6667px; white-space: pre-wrap;">Speaking of the soul, because I had so much energy and positivity after dance on Thursday, I decided to go on a walk through the nature reserve on my campus. This walk which ended up touching my soul in a way I didn’t expect it to. While out there observing and just being in the present, I appreciated nature more than I ever have. It made me think of God. Suddenly, in clearing my mind from my stresses about dance, I wanted to have a stronger faith. I mean, I've always wanted a stronger faith, but this time I was inspired to change. The beauty that surrounded me was just God's overwhelming presence, and I've rarely felt it that strongly before. I was so grateful. I wanted to feel it more. </span></span></div>
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<span style="font-family: "arial";"><span style="font-size: 14.6667px; white-space: pre-wrap;">Faith is something that has been on the back burner of my mind. Since joining Cru, a Christian group on campus, I've had more opportunities to grow in my faith. I usually meet with a Cru girl to have one-on-one bible study type meetings on Fridays. I told her about my feelings the previous day, and how excited I was to focus and grow in my faith. This inspired her and made her very excited for me. I am also excited to share this with my family; I know it will make them happy too. </span></span></div>
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<span style="font-family: "arial";"><span style="font-size: 14.6667px; white-space: pre-wrap;">Overall, one simple act can shift another person’s entire perspective. It can make their day, and they can go out and make other people’s days. You may not think much of it. I’m sure my ballet teacher is not thinking of what she said about me right now, but I still am. So I hope this post encourages you to put in the extra effort to say something, or do something, for someone else. It could be giving them a compliment, a helping hand, a listening friendly ear, or telling them how much you appreciate them. These are easy things to do, but their effects are so vast. So, let’s make the world a little bit happier, shall we?</span></span></div>
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<span style="font-family: "arial";"><span style="font-size: 14.6667px; white-space: pre-wrap;">If you have any experiences like this that you want to share, comment about it! I’d be overjoyed to hear more stories about positive influences.</span></span></div>
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Rachael Hebblewhitehttp://www.blogger.com/profile/10199797851260484043noreply@blogger.com0tag:blogger.com,1999:blog-545698728030801472.post-11985967385627390112019-05-01T08:36:00.003-07:002019-11-24T16:19:15.955-08:00AIP fruit salad dessertThis recipe is a healthy, fruity, refreshing dessert or side. The main ingredients are fruit, coconut cream, and honey.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsjNY9Fl5P45t6_u0g93AcQxb2xeHDKzG2G43-q-x8gMpiFwt1Xv60_ufUMlCij-W3aNUB6OkKusP4T5q-47o-tnCrjEPUhRZ_3LqWG96sp8fd2jsdcuJoBBl8hq9Ex2g5zfKTvFQm_So/s1600/20190429_174825.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsjNY9Fl5P45t6_u0g93AcQxb2xeHDKzG2G43-q-x8gMpiFwt1Xv60_ufUMlCij-W3aNUB6OkKusP4T5q-47o-tnCrjEPUhRZ_3LqWG96sp8fd2jsdcuJoBBl8hq9Ex2g5zfKTvFQm_So/s320/20190429_174825.jpg" width="240" /></a></div>
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<a name='more'></a>I originally made up this recipe when I wanted to use the cream from a can of coconut milk and I had some extra fruit. So I whipped up a creamy coconut fruit salad concoction. The second time I made it, this week, it was for a yoga club potluck. I was nervous about the potluck because I normally can't eat anything at social events. SO I decided to take initiative and bring something that I figured people would appreciate - fruit is pretty popular - and something I could enjoy myself!<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQojqLLpwGcAVm3IS8lXRsjm6OoL3raJLT8WoPvCzmTN1J5kpPL0OrKtmCZGPNc4v_y4DJ4S0wMihs-GkucNKuj4veQ3cxGkEbFhenrOlfJhHQZzcEyaPcGygKdYRKQkMZK2XPuffyyLI/s1600/20190429_174138.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQojqLLpwGcAVm3IS8lXRsjm6OoL3raJLT8WoPvCzmTN1J5kpPL0OrKtmCZGPNc4v_y4DJ4S0wMihs-GkucNKuj4veQ3cxGkEbFhenrOlfJhHQZzcEyaPcGygKdYRKQkMZK2XPuffyyLI/s320/20190429_174138.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The fruit mixture</td></tr>
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I was very pleased with how much people liked it. We didn't have any plates or forks so we just scooped it onto napkins and ate it with our hands! (Which is shamelessly my favorite way to eat food!) I'm used to how it was in high school, when my mom would labor over delicious homemade treats that I would bring to a class party, only to have my peers go for the skittles and soda instead. But everything at this potluck was delicious and healthy. People brought their homemade, vegan, gluten free, paleo treats and snacks. I guess the yoga and meditation community is more in tune with wellness, which makes me happy to be a part of that. Needless to say, my fruit salad dessert all went!</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBxtbpQ10d19TyfowtWBsB8-yS50b-5lCrzdKIe29JkN1o3LhyphenhyphenL1GJ3Ux-HqF8o1u3e7t7VCMF1Up5-O5B4RCOBKptA6kU2XboW3XVgVBjv7DG557Vl9Mhdfzca8JJ-7HweVAqCyisbWE/s1600/20190429_174158.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBxtbpQ10d19TyfowtWBsB8-yS50b-5lCrzdKIe29JkN1o3LhyphenhyphenL1GJ3Ux-HqF8o1u3e7t7VCMF1Up5-O5B4RCOBKptA6kU2XboW3XVgVBjv7DG557Vl9Mhdfzca8JJ-7HweVAqCyisbWE/s320/20190429_174158.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The cream mixture </td></tr>
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In this recipe, a small can (5.4 oz) of coconut cream will do, or you can use the cream off the top of a can of full fat coconut milk at room temperature. This can be a little difficult, as I can't be sure how much that is and I would also try to get rid of the coconut oil at the very top. If the mixture is too liquidy for your preference, simply add a half teaspoon of arrowroot starch. There's no right or wrong with amounts here, it's easy to adjust. You can also change up the fruit and spices. I've tried it with clementine instead of orange before, and I definitely want to try peaches in the future.</div>
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I like the Native Forest brand of coconut milk without guar gum, <a href="https://thrivemarket.com/p/native-forest-organic-simple-coconut-milk?utm_medium=pla_smart&utm_source=google&utm_campaign=Shopping_Engagement_Smart_Members&utm_content=043182002066&utm_term=na&gclid=Cj0KCQjwh6XmBRDRARIsAKNInDEXg4Cu2TwSdaFUZPHSQtcZUxCw4MbSdUOLhaggAk-sYgqYMKqX_EEaAlcBEALw_wcB">organic simple coconut milk</a>, and the Natural Value brand of coconut cream, <a href="https://www.azurestandard.com/shop/product/food/canned/coconut/cream/coconut-cream-organic/21130?package=GY0252">Organic Coconut Cream</a>. Use the cans at room temperature because then the cream is easy to mix in with the other ingredients. </div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh82jQOSCuUoe8l1wAfZcV7XesurQrqs5qcxFtQALA7us69wHb6HVQgc2B-3wVvnNdDLJUMdVII4J-kmtgFJY_5RB9OFndertYkqJnAEydg1kqRwPUlki-GjcjDVpQqUE_hH8BzYj3_C2A/s1600/20190429_174825.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh82jQOSCuUoe8l1wAfZcV7XesurQrqs5qcxFtQALA7us69wHb6HVQgc2B-3wVvnNdDLJUMdVII4J-kmtgFJY_5RB9OFndertYkqJnAEydg1kqRwPUlki-GjcjDVpQqUE_hH8BzYj3_C2A/s320/20190429_174825.jpg" width="240" /></a></td></tr>
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<b>AIP Fruit Salad Dessert</b></div>
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<i>AIP, vegan</i></div>
Yield: 6 to 6<span style="font-family: "arial"; white-space: pre-wrap;">½ cups</span></div>
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<b>Ingredients</b></div>
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<ul>
<li>1 banana</li>
<li>1 orange</li>
<li>1 apple</li>
<li>1 <span id="docs-internal-guid-e71a4818-7fff-1431-3932-4600e526228f"><span style="font-family: "arial"; vertical-align: baseline; white-space: pre-wrap;">½ C grapes (purple or green)</span></span></li>
<li><span style="font-family: "arial"; vertical-align: baseline; white-space: pre-wrap;">1 C strawberries</span></li>
<li><span style="font-family: "arial"; vertical-align: baseline; white-space: pre-wrap;">1 C melon (honeydew or cantaloupe) </span></li>
<li><span style="font-family: "arial"; vertical-align: baseline; white-space: pre-wrap;"><span id="docs-internal-guid-e71a4818-7fff-1431-3932-4600e526228f"><span style="vertical-align: baseline;">½ C blueberries (frozen or fresh)</span></span></span></li>
<li><span style="font-family: "arial"; vertical-align: baseline; white-space: pre-wrap;"><span style="vertical-align: baseline;"><span id="docs-internal-guid-e71a4818-7fff-1431-3932-4600e526228f"><span style="vertical-align: baseline;">½ C raisins</span></span></span></span></li>
<li><span style="font-family: "arial"; vertical-align: baseline; white-space: pre-wrap;"><span style="vertical-align: baseline;"><span style="vertical-align: baseline;"><span id="docs-internal-guid-e71a4818-7fff-1431-3932-4600e526228f"><span style="vertical-align: baseline;">½ C shredded coconut</span></span></span></span></span></li>
<li><span style="font-family: "arial"; vertical-align: baseline; white-space: pre-wrap;"><span style="vertical-align: baseline;"><span style="vertical-align: baseline;"><span style="vertical-align: baseline;"><span id="docs-internal-guid-e71a4818-7fff-1431-3932-4600e526228f"><span style="vertical-align: baseline;">½ tsp sea salt</span></span></span></span></span></span></li>
<li><span style="font-family: "arial"; vertical-align: baseline; white-space: pre-wrap;"><span style="vertical-align: baseline;"><span style="vertical-align: baseline;"><span style="vertical-align: baseline;"><span style="vertical-align: baseline;">1 tsp cinnamon</span></span></span></span></span></li>
<li><span style="font-family: "arial"; vertical-align: baseline; white-space: pre-wrap;"><span style="vertical-align: baseline;"><span style="vertical-align: baseline;"><span style="vertical-align: baseline;"><span style="vertical-align: baseline;">1 tsp vanilla extract</span></span></span></span></span></li>
<li><span style="font-family: "arial"; vertical-align: baseline; white-space: pre-wrap;"><span style="vertical-align: baseline;"><span style="vertical-align: baseline;"><span style="vertical-align: baseline;"><span style="vertical-align: baseline;">1 tbsp lemon juice</span></span></span></span></span></li>
<li><span style="font-family: "arial"; vertical-align: baseline; white-space: pre-wrap;"><span style="vertical-align: baseline;"><span style="vertical-align: baseline;"><span style="vertical-align: baseline;"><span style="vertical-align: baseline;"><span id="docs-internal-guid-f92b4a5b-7fff-55df-b0d1-055fa566de54"><span style="vertical-align: baseline;">¼ C honey</span></span></span></span></span></span></span></li>
<li><span style="font-family: "arial"; vertical-align: baseline; white-space: pre-wrap;"><span style="vertical-align: baseline;"><span style="vertical-align: baseline;"><span style="vertical-align: baseline;"><span style="vertical-align: baseline;"><span style="vertical-align: baseline;">5.4 oz can of coconut cream</span></span></span></span></span></span></li>
<li><span style="font-family: "arial"; vertical-align: baseline; white-space: pre-wrap;"><span style="vertical-align: baseline;"><span style="vertical-align: baseline;"><span style="vertical-align: baseline;"><span style="vertical-align: baseline;"><span style="vertical-align: baseline;">optional: </span></span></span></span></span></span><span id="docs-internal-guid-0023094f-7fff-5e1d-b6aa-48c85a24c536"><span style="font-family: "arial"; vertical-align: baseline; white-space: pre-wrap;">½ tsp arrowroot starch</span></span></li>
</ul>
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<span style="font-family: "arial";"><span style="white-space: pre-wrap;"><b>Directions</b></span></span></div>
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<ol>
<li><span style="font-family: "arial";"><span style="white-space: pre-wrap;">Cut/separate fruit into chunks and mix together with raisins in a container</span></span></li>
<li><span style="font-family: "arial";"><span style="white-space: pre-wrap;">In a different bowl, combine the coconut cream, salt, cinnamon, vanilla extract, lemon juice, honey, and shredded coconut</span></span></li>
<li><span style="font-family: "arial";"><span style="white-space: pre-wrap;">Stir the cream mixture into the fruit mixture, adding in a </span></span><span id="docs-internal-guid-0023094f-7fff-5e1d-b6aa-48c85a24c536"><span style="font-family: "arial"; vertical-align: baseline; white-space: pre-wrap;">½ tsp of arrowroot starch if it's too liquidy</span></span></li>
</ol>
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<span style="font-family: "arial";"><span style="white-space: pre-wrap;"><i>Substitutions</i></span></span></div>
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<span style="font-family: "arial";"><span style="white-space: pre-wrap;">- lime juice for lemon juice</span></span></div>
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<span style="font-family: "arial";"><span style="white-space: pre-wrap;">- coconut cream from a can of full fat coconut milk for the can of coconut cream</span></span></div>
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<span style="font-family: "arial";"><span style="white-space: pre-wrap;">- any fruit (I've also tried pineapple and clementine)</span></span></div>
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Rachael Hebblewhitehttp://www.blogger.com/profile/10199797851260484043noreply@blogger.com0tag:blogger.com,1999:blog-545698728030801472.post-80389749902505229082019-04-12T12:50:00.001-07:002019-07-19T12:32:30.165-07:00Healthy Oatmeal CookiesThis is a recipe for oatmeal cookies that's Paleo/AIP + egg yolks and oats!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinMh0LE3MvEJd0joX6xsTO5tfmIi5830FDM707vyBBroWDOD_KrtsncMY8Ru0EUBk8v3gIn26G0PaOkW14n8NYBF4XtszgZMxfE4AusjcjPpKM9-1hNfzeIW5KrOm9xAkFasSkBAQTIkg/s1600/20190411_175452.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinMh0LE3MvEJd0joX6xsTO5tfmIi5830FDM707vyBBroWDOD_KrtsncMY8Ru0EUBk8v3gIn26G0PaOkW14n8NYBF4XtszgZMxfE4AusjcjPpKM9-1hNfzeIW5KrOm9xAkFasSkBAQTIkg/s320/20190411_175452.jpg" width="240" /></a></div>
<a name='more'></a>I'm a sucker for oatmeal cookies. My family has a recipe that we've made together since I was a little kid. Being as nostalgic as I am, I had to try and develop a recipe that tastes just as good without any white flour or refined sugar.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZ7nOoRy9HE08sCT5a1ZFRZTpXPORLG30hMAKcyNAsqaUoMtzNdNg3xRnVKvpbIBJVd8fC1aSBfUJOI-iRCkdtHLO51Ij5Ithk8t8-gRHZpapkRqflJXH02P5LDP5Xt-TCeuvuL23bz0s/s1600/20190411_163723.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZ7nOoRy9HE08sCT5a1ZFRZTpXPORLG30hMAKcyNAsqaUoMtzNdNg3xRnVKvpbIBJVd8fC1aSBfUJOI-iRCkdtHLO51Ij5Ithk8t8-gRHZpapkRqflJXH02P5LDP5Xt-TCeuvuL23bz0s/s320/20190411_163723.jpg" width="240" /></a></div>
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Speaking of being able to eat oats, I actually decided to not include oats in my personal AIP diet anymore. The high fiber content prompts IBS symptoms and in general I need to focus on more protein and vegetables. But to everyone else who can eat oats, I encourage this as a treat because oats still have a lot of nutrients and lots of fiber.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidnT1cqZVT34Ex_OWUXif8cnVNZg2K14Ugn7GAuQ141P_PYJfVYjWBrrus9Yq46wH6v929uBlG4PnSV4wC6c6nCGjiXZdQlXbvn0Fxsy70ChtT4oOvEZLxsLdBq1i16ojc0wavFeeyl6E/s1600/20190411_164243.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidnT1cqZVT34Ex_OWUXif8cnVNZg2K14Ugn7GAuQ141P_PYJfVYjWBrrus9Yq46wH6v929uBlG4PnSV4wC6c6nCGjiXZdQlXbvn0Fxsy70ChtT4oOvEZLxsLdBq1i16ojc0wavFeeyl6E/s320/20190411_164243.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">19 cookies on this tray</td></tr>
</tbody></table>
<br />
In making the decision to leave out oats, I kind of panicked, and ate the whole batch before I enacted my no-oats decision. In less than 24 hours I ate 18 oatmeal cookies (my roommate tried one). Yup, I'm saying that. I think it gives truth to how good these cookies are, and hey, if you're AIP, you know how hard it is to follow a strict diet! I have been following AIP for roughly four months and I still make mistakes.<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaA2uACOVJPemr3Z020r1wVmF2EIs1TuVt0EbNoX-cwXfbEkfKnnkvyzN9fj0d7bdgW6r7F8Ts5ofdioqkf9csL1ooMCFUwTqQ9K8zRlrwckJjy1ezQAaMDKZ_ophBuUfW14vUv5Dbogs/s1600/20190411_163725.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaA2uACOVJPemr3Z020r1wVmF2EIs1TuVt0EbNoX-cwXfbEkfKnnkvyzN9fj0d7bdgW6r7F8Ts5ofdioqkf9csL1ooMCFUwTqQ9K8zRlrwckJjy1ezQAaMDKZ_ophBuUfW14vUv5Dbogs/s320/20190411_163725.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The butter wrapper makes a good pan greaser</td></tr>
</tbody></table>
Anyways, this recipe makes roughly 20 cookies. The end result is crumbly, so I suggest letting them cool completely before eating them, and eat them over a plate.<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyptFAOrsR0bHbwrPJuidAK2NhxUm0yQHbNoGvy2Blw2Ihffl5gt_bosvujWG2VZoP-we1tc5A69HxRR_eMRVZhZc6SCQg664f61GUo989ItEzY_rdM_hGHnu6gslWvoMWB8l-5xr8YiA/s1600/20190411_175454.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyptFAOrsR0bHbwrPJuidAK2NhxUm0yQHbNoGvy2Blw2Ihffl5gt_bosvujWG2VZoP-we1tc5A69HxRR_eMRVZhZc6SCQg664f61GUo989ItEzY_rdM_hGHnu6gslWvoMWB8l-5xr8YiA/s320/20190411_175454.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">See the gooey oatmeal inside?</td></tr>
</tbody></table>
Yield: 20 cookies<br />
<br />
<b>Ingredients</b><br />
<span id="docs-internal-guid-961ee943-7fff-e2e9-6c39-b791276ed247"></span><br />
<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li>3 <span style="font-family: "arial"; font-size: 14.6667px; white-space: pre;">¼</span> C oats</li>
<li><span style="font-family: "arial"; font-size: 14.6667px; white-space: pre;">⅓ </span>C coconut flour</li>
<li>½ C tigernut flour</li>
<li>1 tsp baking powder</li>
<li>½ C shredded coconut</li>
<li>3 tsp cinnamon</li>
<li>½ tsp ginger</li>
<li>1 tsp sea salt</li>
<li>¼ C coconut oil (liquid)</li>
<li>1 ½ sticks butter (soft)</li>
<li>4 egg yolks</li>
<li>¼ C + 2 tbsp maple syrup</li>
<li>¼ C + 1 tbsp oat milk</li>
<li>2 tsp vanilla</li>
<li>⅔ C raisins</li>
</ul>
<br />
<b style="font-family: arial; font-size: 14.6667px; white-space: pre-wrap;">Instructions</b><br />
<div>
<ol>
<li><span style="font-family: "arial"; font-size: 14.6667px; white-space: pre-wrap;">Preheat oven to 350 F</span></li>
<li><span style="font-family: "arial"; font-size: 14.6667px; white-space: pre-wrap;">In a large bowl, mix all dry ingredients together (oats, flours, baking powder, coconut, spices)</span></li>
<li><span style="font-family: "arial"; font-size: 14.6667px; white-space: pre-wrap;">In a separate large bowl, whisk the egg yolks and mash the butter together</span></li>
<li><span style="font-family: "arial"; font-size: 14.6667px; white-space: pre-wrap;">Mix in the coconut oil, maple syrup, oat milk, and vanilla to the yolks and butter</span></li>
<li><span style="font-family: "arial";"><span style="font-size: 14.6667px; white-space: pre-wrap;">Grease two cookie sheets (I use the wrapper from the sticks of butter)</span></span></li>
<li><span style="font-family: "arial";"><span style="font-size: 14.6667px; white-space: pre-wrap;">Slowly add and mix the dry ingredients into the wet ingredients</span></span></li>
<li><span style="font-family: "arial";"><span style="font-size: 14.6667px; white-space: pre-wrap;">Mix in raisins</span></span></li>
<li><span style="font-family: "arial";"><span style="font-size: 14.6667px; white-space: pre-wrap;">Scoop out balls the size of about 2 or 3 tablespoons, press them just slightly into a disk shape, and put them on the cookie sheet</span></span></li>
<li><span style="font-family: "arial";"><span style="font-size: 14.6667px; white-space: pre-wrap;">Bake in oven at 350 for 10 to 15 minutes</span></span></li>
<li><span style="font-family: "arial";"><span style="font-size: 14.6667px; white-space: pre-wrap;">Take out and cool for 5 to 8 minutes, then transfer to a cooling rack and let cool completely</span></span></li>
</ol>
<div>
<span style="font-family: "arial";"><span style="font-size: 14.6667px; white-space: pre-wrap;"><i>Substitutions</i></span></span></div>
</div>
<div>
<span style="font-family: "arial";"><span style="font-size: 14.6667px; white-space: pre-wrap;">- any milk for the oat milk</span></span><br />
<span style="font-family: "arial";"><span style="font-size: 14.6667px; white-space: pre-wrap;">- 2 full eggs for the 4 egg yolks</span></span></div>
Rachael Hebblewhitehttp://www.blogger.com/profile/10199797851260484043noreply@blogger.com0tag:blogger.com,1999:blog-545698728030801472.post-57828443337877791582019-04-06T15:57:00.000-07:002019-05-22T12:08:52.633-07:00AIP salmon sauce<span id="docs-internal-guid-74dc8ba4-7fff-1a1a-af14-dc9d34f36075"><span style="font-family: "arial"; font-size: 11pt; vertical-align: baseline; white-space: pre-wrap;">This is so good, and very versatile. It can be eaten by itself, or with cauliflower rice or white rice and bone broth, or in a wrap with guacamole, or as a veggie or chip dip, heated up or cold. It’s very versatile. </span></span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhO4MWUqMbaxRJlZun91lne1zAMSqktmJyrqyV7nB7ziYqqf9pPB0uppd_f4VzonMo-E3dafE1tMWJdGlagLJN-_gGf33SXn5GXGjP6E_LRb5mMICSlpv7bMhQgpkWitLMoM9zq-9zBQm8/s1600/20190406_121443.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhO4MWUqMbaxRJlZun91lne1zAMSqktmJyrqyV7nB7ziYqqf9pPB0uppd_f4VzonMo-E3dafE1tMWJdGlagLJN-_gGf33SXn5GXGjP6E_LRb5mMICSlpv7bMhQgpkWitLMoM9zq-9zBQm8/s320/20190406_121443.jpg" width="240" /></a></div>
<a name='more'></a><span style="font-family: "arial";"><span style="font-size: 14.6667px; white-space: pre-wrap;">There's not much a story with this recipe, other than I made it up when I was trying to duplicate marinara sauce with ingredients I had in my dorm - it did not turn out anything like marinara sauce, but I discovered a wonderful recipe for salmon sauce!</span></span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnoJrQicwY4ZTvLqzY1ZCtcCQniuVLK0hiKjc7Ir0-thFHEk4U_18v8eV5fqBGhjHTiXUkD279zLynhDCwlVOVhcU6NeT3oJEQRpYYHsdK-k1xeqG1Gy7lso1JbRSzwNcoB_XsreL26d4/s1600/20190406_121232.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnoJrQicwY4ZTvLqzY1ZCtcCQniuVLK0hiKjc7Ir0-thFHEk4U_18v8eV5fqBGhjHTiXUkD279zLynhDCwlVOVhcU6NeT3oJEQRpYYHsdK-k1xeqG1Gy7lso1JbRSzwNcoB_XsreL26d4/s320/20190406_121232.jpg" width="240" /></a></div>
<span style="font-family: "arial";"><span style="font-size: 14.6667px; white-space: pre-wrap;"><br /></span></span>
<span style="font-family: "arial";"><span style="font-size: 14.6667px; white-space: pre-wrap;">I suggest draining the cans of salmon a little bit before using it.</span></span><br />
<span style="font-family: "arial";"><span style="font-size: 14.6667px; white-space: pre-wrap;"><br /></span></span><span style="font-family: "arial";"><span style="font-size: 14.6667px; white-space: pre-wrap;"><i>Makes 2 cups</i></span></span><br />
<b>Ingredients</b><br />
<ul>
<li>12 oz canned pink salmon</li>
<li>2 tbsp coconut milk</li>
<li>2 tbsp chicken broth</li>
<li>4 tbsp olive oil</li>
<li>4 tbsp lemon juice</li>
<li> ½ cup onion (about ¼ onion)</li>
<li>½ tsp oregano</li>
<li>2 tsp rosemary</li>
<li>½ tsp black pepper</li>
<li>½ tsp sea salt</li>
<li>¼ cup coconut flakes + 1 tsp shredded coconut </li>
<li>3 tbsp nutritional yeast</li>
<li>1 tsp collagen protein powder</li>
<li>4 tsp minced garlic (between 2 and 3 large cloves)</li>
</ul>
<div>
<b>Instructions</b></div>
<div>
<ol>
<li>In a food processor or blender, put in the salmon, 3 tsp minced garlic, coconut flakes (save the shredded coconut), and blend for a few seconds</li>
<li>Add in 2 tbsp olive oil, 1 tbsp chicken broth, 2 tbsp lemon juice, and 1 tbsp coconut milk (saving some liquid for later) and blend</li>
<li>Add oregano, black pepper, and 1 tbsp nutritional yeast and blend</li>
<li>Dump the mixture into another mixing container</li>
<li>Stir into the mixture (don’t blend) 2 tbsp nutritional yeast, 1 tsp minced garlic, rosemary, sea salt, the collagen protein powder, shredded coconut, chopped onion, 1 tbsp chicken broth, 2 tbsp lemon juice, 1 tbsp coconut milk, and 2 tbsp olive oil</li>
</ol>
<ol></ol>
<ol></ol>
<ol></ol>
</div>
<div>
<br /></div>
<div>
<i>Substitutions</i><br />
-The coconut milk can be full fat, light, or the drinking kind in a box, it doesn’t matter.<br />
-the liquid can be used interchangeably<br />
- shredded coconut for coconut flakes</div>
<span style="font-family: "arial";"><span style="font-size: 14.6667px; white-space: pre-wrap;"></span></span>
<span style="font-family: "arial";"><span style="font-size: 14.6667px; white-space: pre-wrap;"><br /></span></span>Rachael Hebblewhitehttp://www.blogger.com/profile/10199797851260484043noreply@blogger.com0tag:blogger.com,1999:blog-545698728030801472.post-28424517055210449982019-03-15T08:21:00.002-07:002019-05-21T10:22:53.147-07:00Healthy Apple Crisp in a BowlHere's a recipe for healthy apple crisp in a bowl for two. It's AIP + oats, with a strict AIP option.<br />
<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuWo0iKvNhmra-xQg2U4Wf07gud5yGR2WfG1x6xc1D-GQLroxJX-Y8_e_fLQcUj5sa5f1OT1p-h-vef364SrtQwyzzxLyjdgynuYtShnItM5YWABtT-pI-yNHY2F6P-Vy9T50uaofFBk8/s1600/aipapplecrisp.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuWo0iKvNhmra-xQg2U4Wf07gud5yGR2WfG1x6xc1D-GQLroxJX-Y8_e_fLQcUj5sa5f1OT1p-h-vef364SrtQwyzzxLyjdgynuYtShnItM5YWABtT-pI-yNHY2F6P-Vy9T50uaofFBk8/s320/aipapplecrisp.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 12.8px;"><br /></td></tr>
</tbody></table>
<a name='more'></a>Happy late Pi day everyone! Yesterday I made the mistake of telling my dad it was Pi day. After that, he would not stop talking about pie. It was clear he would not let it go until he'd had some. I kept offering to whip up an AIP substitute, but picky Father had no interest of combining health and pie together. Finally, after putting up with much complaining from him, my mom told me to just go ahead and make him an AIP treat to shut him up.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpuwEy2kDAX_S97nRaosyDb0ThschgFccpqNSOOqgWk7sCDVB_OYKiY7FN-8-swTY0ARvI_cXg6CysxEOIiEfyfRoybsRJvYm9uMo_MJ9h6QwIEue81HXtusBUGb8xIp9sHEOrLFTiFQU/s1600/20190314_204908.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpuwEy2kDAX_S97nRaosyDb0ThschgFccpqNSOOqgWk7sCDVB_OYKiY7FN-8-swTY0ARvI_cXg6CysxEOIiEfyfRoybsRJvYm9uMo_MJ9h6QwIEue81HXtusBUGb8xIp9sHEOrLFTiFQU/s320/20190314_204908.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Dad couldn't wait to dig in</td></tr>
</tbody></table>
Fortunately, this apple crisp did just the trick! Right out of the microwave, the first bite was in his mouth before I had enough time to take a decent picture! (Fortunately I made sure the get a decent picture the next time I made it) I got good reviews from both my mom and dad who shared this last night. And if there's anyone who can be critical about delicious healthy AIP desserts, it's my dad.<br />
<br />
This recipe is AIP + oats. Of course, always use organic oats, because out of all the mass produced grains oats have the highest amount of roundup contamination! For strict AIP followers, substitute the oats for more shredded coconut. I also used organic butter, the spreadable kind, but strict AIP followers can use solid ghee or coconut oil. When I say "room temperature" in the ingredients, I mean solid but a little bit soft. I used golden delicious apples, but I'm sure this recipe would taste good with any type of apple. I made this apple crisp in a bowl, and it serves two, so it's shareable. But you can also eat the whole thing and it won't kill you; it's a lot healthier than a sugar laden slice of pie with ice cream!<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFr5NC2VFIHdAARluskfs-4SsJEHo0ot8EhY3R9qHTjz2PJBHSkM2ooesFwqE7PwkxOedKXHsiayZfcdonVb8J9PxJ2y1mxzuMFegjUk8AJQEplefdAH8Jk6yBih6UmN_6F3ghY3Tu_f4/s1600/filling.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFr5NC2VFIHdAARluskfs-4SsJEHo0ot8EhY3R9qHTjz2PJBHSkM2ooesFwqE7PwkxOedKXHsiayZfcdonVb8J9PxJ2y1mxzuMFegjUk8AJQEplefdAH8Jk6yBih6UmN_6F3ghY3Tu_f4/s320/filling.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The filling</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4Wp7weVBffMYzXLQrZGir2dKNBaChwk6YDFCh4pfx2YSiSQxoXNDi6NRw5qrJbLz8la2DAXae-BOOh9K2g2bR8uZRBrCxNmL82ozqsnENXr19M2wtmToqhhXVw7kHj8sTX8YENAKehJo/s1600/crumble.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4Wp7weVBffMYzXLQrZGir2dKNBaChwk6YDFCh4pfx2YSiSQxoXNDi6NRw5qrJbLz8la2DAXae-BOOh9K2g2bR8uZRBrCxNmL82ozqsnENXr19M2wtmToqhhXVw7kHj8sTX8YENAKehJo/s320/crumble.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The topping - tastes like oatmeal cookie dough!</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuWo0iKvNhmra-xQg2U4Wf07gud5yGR2WfG1x6xc1D-GQLroxJX-Y8_e_fLQcUj5sa5f1OT1p-h-vef364SrtQwyzzxLyjdgynuYtShnItM5YWABtT-pI-yNHY2F6P-Vy9T50uaofFBk8/s1600/aipapplecrisp.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuWo0iKvNhmra-xQg2U4Wf07gud5yGR2WfG1x6xc1D-GQLroxJX-Y8_e_fLQcUj5sa5f1OT1p-h-vef364SrtQwyzzxLyjdgynuYtShnItM5YWABtT-pI-yNHY2F6P-Vy9T50uaofFBk8/s320/aipapplecrisp.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The completed masterpiece</td></tr>
</tbody></table>
<br />
<br />
<br />
<b>Ingredients</b><br />
<br />
<ul>
<li>Bottom crust:</li>
<ul>
<li>1 tsp coconut flour</li>
<li>1 tbsp shredded coconut</li>
<li>1 tsp butter, room temperature</li>
</ul>
<li>Filling:</li>
<ul>
<li>1 apple, chopped</li>
<li>2 tsp coconut milk</li>
<li>1 tbsp applesauce</li>
<li>1 tsp honey</li>
<li>1 tsp maple syrup</li>
<li>1 tsp lemon juice</li>
<li>1 ½ tsp coconut oil, room temperature</li>
<li>¾ tsp arrowroot starch</li>
<li>½ tsp cinnamon</li>
<li>½ tsp ginger, or apple pie spice </li>
<li>sea salt </li>
</ul>
<li>Crisp Topping</li>
<ul>
<li>2 tbsp oats</li>
<li>2 tbsp shredded coconut</li>
<li>1 tsp coconut flour</li>
<li>1 tsp cinnamon</li>
<li>sea salt</li>
<li>1 tsp coconut oil, room temperature</li>
<li>1 tsp butter, room temperature</li>
<li>1 tsp maple syrup</li>
</ul>
</ul>
<div>
<b>Instructions</b></div>
<div>
<b><br /></b></div>
<div>
For the crust</div>
<div>
<ol>
<li>Take the butter and grease the bottom of the bowl with it (don't be afraid to get messy and use your fingers)</li>
<li>Mix the coconut flour and shredded coconut in a separate container</li>
<li>Pour the dry ingredients evenly over the buttered bowl and pat it down, then make the filling</li>
</ol>
<div>
For the filling</div>
</div>
<div>
<ol>
<li>Chop up the apple and put it in a microwave safe measuring cup</li>
<li>Add in the coconut milk, applesauce, honey, maple syrup, lemon juice, and mix</li>
<li>Add in the coconut oil</li>
<li>Heat in microwave for 30 seconds for coconut oil to warm up</li>
<li>Stir mixture to melt coconut oil</li>
<li>Add arrowroot starch, cinnamon, ginger, and sprinkle with sea salt, then stir it all together</li>
<li>Let sit for a minute or two, then pour mixture into the bowl, over the bottom crust</li>
<li>Spread out the apples so the filling mixture is evenly distributed, then make the crisp topping</li>
</ol>
<div>
For the crisp topping</div>
</div>
<div>
<ol>
<li>In the measuring cup used for the filling (to save dishes), add the oats, shredded coconut, coconut flour, cinnamon, and sprinkle of sea salt, and mix</li>
<li>Add in coconut oil and butter in separate little pieces, so the mixture doesn't just glob together as one blob</li>
<li>Add in maple syrup and mix</li>
<li>Spread over the top of the filling</li>
<li>Heat for three minutes in the microwave on high</li>
</ol>
<div>
<i>Substitutions</i><br />
-oats can be substituted with shredded coconut<br />
-butter can be substituted with ghee or solid coconut oil<br />
- maple syrup for honey</div>
</div>
<div>
<br /></div>
Rachael Hebblewhitehttp://www.blogger.com/profile/10199797851260484043noreply@blogger.com0tag:blogger.com,1999:blog-545698728030801472.post-41306692375384466102019-03-07T16:01:00.000-08:002019-03-07T16:04:42.287-08:00Natural Cold Remedies<br />
I've had a nasty cold for the past five-ish days, and after passing it along to my roommate I think I'm finally getting over it. It started out with a sore throat and a dry cough, and then my nose got extremely congested. And the air is so dry here that I got painful scabs inside my nose. I couldn't sleep, or dance, and I did not like walking outside in the cold! This is my first case of being sick where I'm not allowed to take medicine. Nyquil is not AIP! There's a bunch of unnatural ingredients to give it that weird color and flavor. I couldn't find any other helpful medicines either. So I asked my mom, searched the internet, and came up with a list of natural cold remedies. If you're feeling miserable, it doesn't hurt to try it, am I right?<br />
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<span style="font-size: large;"><b>1. Water</b></span><br />
We're supposed to be drinking a lot of water anyways, but most of us neglect it. Carry around a water bottle with you at all times! When you're sick, chances are you are dehydrated, and if the air is dry, then you're throat and nose are going to get dry too. Water is the most important nutrient!<br />
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<span style="font-size: large;"><b>2. Tea, Lemon, Ginger, and Honey</b></span><br />
Lemon, honey, and ginger can help ease a sore throat and cough, and they each have different vitamins and immune system benefits. I suggest drinking lemon ginger tea with honey in it. Any herbal tea is good during a cold though, because it's warm and cozy and relaxing.<br />
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<span style="font-size: large;"><b>3. Sleep</b></span><br />
You should have heard of this before but I'll remind you again, sleep should be a priority! Especially when you're sick. Make time to go to bed early and sleep in. It will save time in the long run, because you'll recover faster.<br />
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<span style="font-size: large;"><b>4. Garlic, Onion, and Sea Salt</b></span><br />
These foods have anti-inflammatory properties.<br />
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<span style="font-size: large;"><b>5. Bone Broth</b></span><br />
You can pretend it's chicken noodle soup. Bone broth has so many nutrients and healing properties for the body! If you are too sick to eat garlic and onions, this is easier on the stomach.<br />
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<span style="font-size: large;"><b>6. Eucalyptus, Tea Tree, and Peppermint Essential Oils</b></span><br />
This can help a stuffy nose. I have a scent diffuser that uses water vapor, so it's also beneficial as a humidifier, which is helpful in dry weather.<br />
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<span style="font-size: large;"><b>7. Elderberry Syrup</b></span><br />
Apparently elderberry syrup has been used throughout history. It helps with the symptoms of the cold and can shorten it. I think of it kind of like cough syrup, except it tastes so much better!<br />
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<span style="font-size: large;"><b>8. Zinc and Vitamin C</b></span><br />
Vitamin C helps your body fight off the infection and zinc can help with healing and reducing stress as well. I suggest supplements or foods high in zinc and vitamin C.<br />
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And for those with scabs in their nose like me...<br />
<span style="font-size: large;"><b>9. Petroleum jelly</b></span><br />
It may feel really weird, but put petroleum jelly in your nostrils. I suggest doing it before bed so you can sleep through the night without blowing your nose. It helps soften the scab tissue so you can usually blow the scab right off the next morning, and it helps prevent new scabs from forming because it moisturizes the skin inside your nose, so it doesn't crack and bleed from the dry air.<br />
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I hope you find this helpful! Have hope, colds WILL pass, you just have to be patient. And be gentle with yourself, take the time and energy to heal.Rachael Hebblewhitehttp://www.blogger.com/profile/10199797851260484043noreply@blogger.com0