Wholesome Healing

HOMEMADE ORGANIC COCONUT MILK

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INGREDIENTS:
(serves 4-6)
4 cups hot filtered water
2 cups organic unsweetened shredded coconut
1 teaspoon organic vanilla extract or vanilla bean paste
optional: 2 teaspoons organic raw honey (does NOT make it sweet, just cuts out a little bitterness)

Note: You will need a mesh produce bag or nut milk bag for this recipe. I used this one, which you can find at Wholefoods. Or, you can also try using several pieces of cheesecloth.

DIRECTIONS:
1. Pour the hot water and shredded coconut into a good blender (like Vitamix) and blend on high power until thick and creamy.
2. Pour the milk into a mesh produce bag, keeping it over a large bowl (make sure to ring out every last drop). You may have to do this in a few batches.
3. Once all of the milk has been filtered, discard the coconut pieces left in the bag.
4. Rinse out and dry your blender, then pour the coconut milk back in. Add the vanilla and honey (if using). Blend on high for several seconds.
5. Pour the coconut milk into a glass container. Once it has cooled, you can store it in the fridge.

Use within 3-4 days for maximum flavor and texture.

Note: It is normal for the coconut milk to separate when stored in the fridge since it does not contain preservatives. Just make sure to shake it up or stir it before using.

Tragedy & Gratitude

CHASING CONFIDENCE

Today in Boston, tragedy occurred. You may be wondering how I can even include the word “gratitude” in this title. How can anyone be grateful right now? While I do not understand why these situations occur, I do know that I don’t see all that God sees. I only have my perspective.

I’ve always been a runner. Even as a little girl, almost every day after school I would race other kids across the field to see who was fastest. I was usually 1st or 2nd place (not bragging… it was a very small private school, so there weren’t many kids to be faster than). As I grew older, it became not just a hobby but a passion. I LOVED to run. I still do. I love the fresh air hitting my face (warm or cold) and the scenery around me (leaves or snow). I love the freedom I feel as…

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LEMON & PARSLEY SEARED LAMB CHOPS WITH OVEN ROASTED BASIL TOMATOES


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LEMON & PARSLEY SEARED LAMB CHOPS

INGREDIENTS:
(serves 4)

1/4 cup fresh parsley
1 tablespoon minced garlic
zest & juice of 1 organic lemon
8 bone-in lamb chops
1 teaspoon celtic sea salt
1 teaspoon black pepper
2 tablespoons coconut oil

DIRECTIONS:

1. Combine parsley, garlic, lemon zest, lemon juice, and lamb chops in a large zip lock bag and seal.
2. Allow the ingredients to marinate in the refrigerator for about 30 minutes.
3. Remove lamb chops from marinade and sprinkle with salt and pepper.
4. Heat 1 tablespoon of coconut oil in a large nonstick skillet over medium-high heat.
5. Add lamb chops to pan and cook about 5 minutes per side, or until desired degree of doneness is reached.

OVEN-ROASTED BASIL TOMATOES

INGREDIENTS:
(serves 4)

4 pints cherry tomatoes
2 tablespoons melted coconut oil (or other high-heat oil)
2 tablespoons chopped fresh basil
2 teaspoons minced garlic
1/2 teaspoon celtic sea salt
1/2 teaspoon ground black pepper

DIRECTIONS:

1. Preheat oven to 450 F.
2. Place tomatoes on a foil-lined baking sheet.
3. Drizzle with melted coconut oil, basil, and garlic.
4. Bake for 15 minutes, or until softened.
5. Sprinkle with salt and pepper.

GRAINLESS “RICE” PUDDING

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GRAINLESS “RICE” PUDDING

INGREDIENTS:
(serves 4)

1 can full-fat coconut milk
2 cups roasted spaghetti squash noodles, diced into rice-length pieces
1/2 cup unsweetened shredded coconut
1/4 cup mashed banana (green-tipped, if you’re on the sugar detox)
2 teaspoons cinnamon
1 teaspoon nutmeg
1 teaspoon vanilla extract
Optional: a dash of whole milk or unsweetened almond milk and/or green apple slices

DIRECTIONS:

1. Warm the coconut milk, mashed banana, cinnamon, nutmeg, and vanilla over medium-high heat. Whisk together until hot and well incorporated.
2. Stir in the squash “rice” and shredded coconut. Cover and simmer for about 5 minutes, or until slightly thickened.
3. Turn off the heat and serve warm.
Optional: Serve with a dash of whole milk or unsweetened almond milk, a few green apple slices, and a sprinkle of cinnamon.

GRAINLESS, SUGAR-FREE GRANOLA

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GRAINLESS SUGAR-FREE GRANOLA

INGREDIENTS:
(Makes 1 large batch)

1/2 cup coconut oil
1 teaspoon vanilla extract
2 teaspoons cinnamon
1/2 cup unsweetened almond butter*
1/2 cup raw pumpkin seeds
1/2 cup raw sesame seeds
1/2 cup almond slivers
1 cup shredded unsweetened coconut

*This can also be sweetened with a little honey or maple syrup in place of some of the almond butter, if desired.

DIRECTIONS:

1. In a large pan, melt the coconut oil over medium-high heat.
2. Pour the melted coconut oil into a large bowl. Add the vanilla and almond butter and whisk together.
3. In the large pan, add the pumpkin seeds and roast over medium heat, until they pop (about 3-4 minutes).
4. Remove the pumpkin seeds from the pan and set aside on a paper towel or paper plate.
5. In the large pan, add the sesame seeds, almond slivers, and coconut. Roast until slightly brown (about 3-4 minutes).
6. Add the pumpkin seeds and nut mixture to the bowl of coconut oil, vanilla, cinnamon, and almond butter. Mix well.
7. Store in an airtight container in a cool, dry place.

*Do not refrigerate or granola will become hard. 
* Do not leave out in sunlight for long periods of time or the oils will begin to melt (still edible, but just a warning).
* Seeds may clump together. Just break them up or shake the jar before pouring.

 

 

HOMEMADE NUT BUTTER

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HOMEMADE NUT BUTTER

INGREDIENTS:

*2 cups unsalted nuts (almonds, pecans, walnuts, macadamia nuts, etc.)
3/4 cup coconut oil
1 teaspoon Celtic Sea Salt
Optional: Sweeten with Honey, Maple Syrup, or Stevia to taste (about 1 tablespoon honey or maple syrup or 1 teaspoon stevia)

*You can use raw nuts, soaked (& dehydrated) nuts, or roasted nuts (for deeper flavor). 

DIRECTIONS:

1. Place nuts and salt in a food processor or very good blender, such as a Vita-mix (make sure to follow your blender instructions and use the correct attachments, if necessary) and grind to a fine powder.
2. Add coconut oil and sweetener (if desired) and process until smooth.
3. Store in an airtight container in the refrigerator.

Note: It may be slightly runny at first, but will harden a bit after it has chilled.

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PAD THAI WITH CABBAGE NOODLES

IMG_3092                          Pictured: Pad Thai with Spaghetti Squash Noodles.

PAD THAI

INGREDIENTS:
(serves 2)

1 medium-large head of green cabbage, thinly sliced (or you can use 2 cups of roasted spaghetti squash)
2 eggs
2 teaspoons coconut aminos
2 teaspoons coconut oil
8 ounces raw chicken thighs, diced
1 tablespoon coconut oil
salt
pepper
garlic powder or granulated garlic
paprika
1 medium onion, thinly sliced

Sauce ingredients:
2 tablespoons lime juice
1 teaspoon minced garlic
1/2 teaspoon paprika
1 tablespoon coconut aminos
1/4 teaspoon powdered ginger
1/2 teaspoon apple cider vinegar
1/4 cup almond butter (use unsweetened if you are trying to stay away from sugar)
1/4 cup full-fat coconut milk

DIRECTIONS:

1. Place thinly sliced cabbage in a large skillet and warm over medium heat. Stir fry until wilted and set aside in a separate container.
2. Whisk together the eggs and coconut aminos in a bowl. Melt 2 teaspoons of coconut oil in the large skillet over medium-high heat. Once melted, pour in the egg mixture. Scramble until cooked through. Set aside in a separate container.
3. Melt 1 tablespoon of coconut oil in the large skillet over medium-high heat. Season the diced chicken with salt, pepper, garlic, and paprika to taste. Place the chicken and sliced onion in the large skillet and saute until the chicken is cooked through. Turn the heat down to low.
4. In a medium bowl, whisk together all of the sauce ingredients until well combined.
5. Add the sauce, scrambled eggs, and 2 cups of wilted cabbage into the large skillet of cooked chicken (if you have more than 2 cups, save the remainder for another meal). Turn the heat back up to medium-high and stir fry all of the ingredients until hot.
6. Optional: Garnish with bean sprouts or sliced almonds for a crunchy texture, or a lime wedge, chopped cilantro, and sliced green onions for a fresh accent.

This can also be served with spaghetti squash noodles in place of the wilted, sliced cabbage. 

CHICKEN ALFREDO OVER SPAGHETTI SQUASH NOODLES

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CHICKEN ALFREDO

INGREDIENTS:
(serves 4)

3 tablespoons coconut oil
1 medium white onion, chopped
2 tablespoons minced garlic
2 tablespoons chopped fresh basil
1 can of full-fat coconut milk
1 teaspoon sea salt
1 teaspoon pepper
1 rotisserie chicken (no sugar added)

AND DON’T FORGET…
1 large or 2 medium spaghetti squash for the “noodles”.

DIRECTIONS:

1. Shred the rotisserie chicken into bite-sized pieces and set aside.
2. Heat oil in a saucepan over medium-high heat.
3. Add onion and garlic to the pan and cook for 4 minutes or until softened.
4. Stir in the basil and coconut milk.
5. Bring to a boil and simmer for 5 minutes or until slightly thickened.
6. Stir in the salt, pepper, and chicken. Cook until heated through. Add more seasoning if desired.
7. Serve over SPAGHETTI SQUASH NOODLES (you only need to roast 1 large spaghetti squash or 2 medium for more “noodles”).
*Optional but suggested: Before serving, season the squash noodles with a little bit of coconut oil, salt, and pepper for added flavor.

This was adapted from an emeals recipe. For more recipes like this one, check out emeals.com

SPICY BEEF STIR FRY AND SESAME BROCCOLI

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SPICY BEEF STIR FRY

INGREDIENTS:
(serves 2)

1 tablespoon coconut oil
1 pound flank steak, thinly sliced across the grain
1 small red bell pepper, thinly sliced
1 small onion, thinly sliced
1/2 cup green onions, thinly sliced (optional)
1/4 cup coconut aminos 
1 tablespoon fish sauce (no sugar added)
1-3 teaspoons adobo sauce (less for not-too spicy, more for very spicy)*
1 tablespoon arrowroot powder

*Note: I bought a can of chipotle peppers packed in adobo sauce, chopped up the peppers & used them in turkey burgers, then used the adobo sauce for this recipe. However, I’m sure you can buy the adobo sauce by itself. Or, feel free to use another hot chile sauce of your choice. Just make sure it is free of sugars, like this one here.

DIRECTIONS:

1. Heat coconut oil in a large wok or skillet over medium-high heat.
2. Add beef to the pan and cook until browned.
3. Remove beef from the pan (leaving juices in pan) and add in the bell pepper and onions and cook until softened.
4. In a small bowl whisk together the coconut aminos, fish sauce, adobo sauce, and arrowroot. (You may want to start with less adobo sauce and then add in more at the end if it’s not spicy enough.)
5. Add the beef and sauce into the pan and mix together with the bell peppers and onions.
6. Simmer until the sauce has thickened.

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SESAME BROCCOLI

INGREDIENTS:
(serves 2)

1 pound bag of broccoli florets (or 2 pounds of raw broccoli, stems removed)
1/2 cup water
1/2 cup sesame seeds, toasted
1/2 teaspoon salt
1/4 teaspoon pepper
Drizzle of toasted sesame oil for extra flavor (optional)

DIRECTIONS:

1. Steam the broccoli in water for about 4 minutes, or until tender-crisp.
2. Drain and stir in the sesame seeds, salt, and pepper.
3. Drizzle with toasted sesame oil for added flavor.

SUGAR DETOX: PREPARATION

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WHAT IS THE PURPOSE OF THIS SUGAR DETOX?

The main purpose of the sugar detox is to restore your health, begin repairing your gut, and reduce inflammation. Although some do it to lose weight, that is not the purpose of the program… but it can be a nice bonus!

HOW LONG IS THE DETOX? 

The detox program is 21 days.

WHO WILL BE DOING IT? IS THERE SOMEONE TO REACH OUT TO FOR SUPPORT? 

There will be many others starting the program on the same day. You can find support and encouragement from them on The 21-Day Sugar Detox Facebook page. Anyone and everyone is welcome to jump on board to join the group!

WHAT CAN I DO NOW TO SET MYSELF UP FOR SUCCESS?

There are a few things you can do now to prepare yourself for the detox:

1. Go on over to The 21-Day Sugar Detox site to purchase the detox guide. It is digital so you will receive the materials promptly. I believe the cost is $21 and you have the materials for life, so you can use it over and over! Totally worth the price! Here are just a few of the helpful things the guide includes:

  • Food replacement guide including dining out options
  • Special modifications for: athletes, pregnant or nursing moms, vegans, and vegetarians
  • Snack ideas plus 30 pages of easy recipes
  • An extensive Yes and No food list as well as handy one-page guides to sweeteners and oils

2. Start getting rid of junk food. Yes, that means all of that leftover Valentines Candy you have lying around. Don’t make it harder on yourself by keeping it around or worse… eating it all at once because you know you won’t be able to have again for a while! Just throw it out! Trust me, it’ll be easier this way.

3. Once you receive your guide, look through the recipes, and start making up your grocery list. For families of 3 or more, you may need to spend a good hour or two on this every week. That means, find recipes you like, plan your meals for the week, make up your grocery list, and clip coupons if you use them. Sound like too much work? Try The Foodee website to help organize your meals and grocery lists. This site even includes Sugar-Detox approved meals… you just have to search for the ones that are labeled as so. Other helpful recipe sites that include some great Sugar-Detox approved recipes are:

HOW WILL I FEEL DURING THE DETOX?

Don’t be surprised if you begin the detox and don’t feel so great during the first 1-3 days. Sometimes feeling worse actually means you are beginning to heal your body. These negative side effects are calling a “healing crisis” and usually only last the first few days of the detox, although some people experience none of these side effects. Some of the most common negative side effects are:

  • Headaches
  • Flu or cold-like symptoms
  • Low energy
  • Bloating
  • Skin breakouts
  • Sporadic sleep
  • Irritability/emotional sensitivity

WHAT KIND OF RESULTS CAN I EXPECT WHEN THE DETOX IS OVER?

Although the purpose of this detox is not to lose weight, many people do experience this nice little side effect. 🙂 Here are some other common results you can expect to see after the detox is over:

  • Glowing skin
  • A flatter stomach/less bloating/fat loss
  • Increased energy (after the first week)
  • Clearer thinking
  • Reduced cravings for sugars and carbs
  • Elevated mood/Less depression
  • Better sleep
  • Lower Cholesterol
  • Increased sense of taste
  • Increased sense of wellbeing

If these look like symptoms that you would like to have a little more of in your life, then I urge you to do this challenge with me! Go on over to The 21-Day Sugar Detox site, purchase your guide, and get ready to change your health!

 

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