Sleep Tight Tonic

June 21st, 2018 | no comments

There’s something about the combination of apple cider vinegar and honey that creates a sedative effect in the body. Here’s how it works:

Apple cider vinegar (I like Bragg Apple Cider Vinegar)  releases tryptophan in the body, which is an essential amino acid that can be converted into serotonin. Serotonin— known as the “happy chemical”— is an important neurotransmitter that regulates mood and sleep. 

Honey releases serotonin, which the body converts into melatonin, a chemical compound that regulates the length and quality of sleep. Use raw honey when possible, as it contains more vitamins, minerals, enzymes, and phytonutrients than processed honey. 

The combination of the two, mixed in a hot cup of water, makes for a perfect relaxing evening tonic. Drink it as part of your nightly bedtime ritual and soon you will be sound asleep.

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Sleep Tight Tonic
The combination of raw honey and raw apple cider vinegar mixed in a hot cup of water, makes for a perfect relaxing evening tonic. Drink it as part of your nightly bedtime ritual and soon you will be sound asleep.
Course Tonics
Prep Time 3 minutes
Servings
serving
Ingredients
  • 1 tbsp. Bragg Apple Cider Vinegar
  • 1 tsp. raw honey
  • 6-8 ounces hot water
Course Tonics
Prep Time 3 minutes
Servings
serving
Ingredients
  • 1 tbsp. Bragg Apple Cider Vinegar
  • 1 tsp. raw honey
  • 6-8 ounces hot water
Instructions
  1. Stir vinegar and honey into hot water and sip until sleepy!
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Better-for-YOU Potato Salad

June 13th, 2018 | no comments

When I have a taste for one of my traditional favorites (i.e. potato salad) I like to go on the hunt for a nutritionally-upgraded recipe. At the end of the day, I want something that tastes good AND is good for me. After all, my body is my residence…and who wants to live in a messy house?

Traditional potato salad is made with soybean, canola, corn, or safflower oil- based mayonnaise. These oils are highly processed and create an inflammatory state in the body. Even those boasting of claims such as “made with avocado oil/olive oil” are still merely blends of those oils along with soybean and/or canola oils. They also contain hidden sugar and preservatives! Check out the nutrition label of Hellmann’s Avocado Oil Mayonnaise and Hellmann’s Mayonnaise with Olive OIl. Pretty sad if you ask me. The same goes for the Kraft brand of “mayo”. 

My favorite healthy oils are: extra virgin olive oil, unrefined coconut oil, and avocado oil.

I found this recipe for potato salad using homemade mayonnaise made with avocado oil (you could also use extra virgin olive oil). I couldn’t believe how easy it was to make this mayo….it literally took me less than five minutes!

This recipe suggests using a stick blender (also known as an immersion blender) and blending the ingredients in a mason jar. I totally concur, as I attempted the first round using my regular blender and it didn’t emulsify. Immersion blenders are relatively inexpensive– I paid $35 for my Cuisinart Smart Stick Blender at Bed Bath & Beyond. 

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Better-for-YOU Potato Salad
A simple red skin potato salad (with skin intact) made with homemade avocado oil-based mayonnaise. You can fancy this recipe up a bit by adding chopped hard boiled egg, carrots, and red peppers, along with a scoop or two of cooked lentils or black beans. 1 Earthfood per serving: ♥
Prep Time 10 minutes
Cook Time 15 minutes
Servings
servings
Ingredients
  • 1 pound red skin potatoes
  • 1/3 cup homemade avocado oil mayo You could also use Chosen Foods Avocado Oil Mayo
  • 1 tsp. yellow mustard
  • 1 tbsp. Bragg Apple Cider Vinegar
  • 1/2 cup celery, diced
  • 1/4 cup red onion, diced
  • 1 tsp. fresh dill, finely chopped
  • 1 tsp. fresh chives, finely chopped
  • Sea salt and pepper to taste
Prep Time 10 minutes
Cook Time 15 minutes
Servings
servings
Ingredients
  • 1 pound red skin potatoes
  • 1/3 cup homemade avocado oil mayo You could also use Chosen Foods Avocado Oil Mayo
  • 1 tsp. yellow mustard
  • 1 tbsp. Bragg Apple Cider Vinegar
  • 1/2 cup celery, diced
  • 1/4 cup red onion, diced
  • 1 tsp. fresh dill, finely chopped
  • 1 tsp. fresh chives, finely chopped
  • Sea salt and pepper to taste
Instructions
  1. Place the potatoes in a pot and cover with cold water. Cover the pot and bring the water to a boil, remove the lid, season liberally with salt and let the potatoes cook for about 15-20 minutes or until fork tender. Drain the potatoes and let them cool completely.
  2. While the potatoes are boiling, prepare mayonnaise (see NOTES section below for recipe). Whisk together the prepared mayo, yellow mustard, apple cider vinegar, celery, onion, dill, and chives.
  3. Once the potatoes are cooled completely cut them into cubes and add them to the dressing. Gently toss to coat and season with salt and pepper to taste. Refrigerate for a minimum of 30 minutes before serving.
Recipe Notes

Click HERE for homemade mayonnaise recipe!

Nutrition Facts: Calories: 220Total Fat: 14 g; Saturated Fat: 2 g; Sodium: 140 mg; Potassium: 580 mg; Total Carbohydrate: 22 g; Dietary fiber: 4 g; Net Carbohydrates: 18 grams; Sugar: 2 g (no added sugar); Protein: 2 g

 

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Lentil, Quinoa & Kimchi Salad

April 25th, 2018 | no comments

Earlier this week I was doing some serious scrambling for dinner. The refrigerator was full of food but I was empty of motivation. So what did I come up with? Olives, roasted broccoli, and slices of Gouda cheese. Yeah, I know…pitiful, right?

Then I remembered the containers of cooked lentils and quinoa in the refrigerator– these are weekly staples in the Jatsek household, as I like to have them on hand to add as quick nutrition-boosters to salads and even omelets.

I grabbed the jar of Wake Robin Kickin’ Kimchi and what I came up with was a surprisingly tasty and nutritious side salad brimming with protein, fiber, and probiotics! 

Lentil, Quinoa & Kimchi Salad makes for a great side dish or a standalone lunch. I’m sure you will love it! 

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Lentil, Quinoa & Kimchi Salad
Thanks to the addition of just a couple spoonfuls of kimchi, this little salad packs a flavorful punch! Kimchi is a staple in Korean cuisine. A blend of fermented daikon radish, carrot, onion, bok choi, apple, red pepper, ginger and garlic, kimchi is a wonderful source of friendly bacteria, called probiotics. This recipe is vegan, dairy free, and gluten free. 2 Earthfoods per serving: ♥♥
Prep Time 10 minutes
Servings
servings
Ingredients
  • 1 cup lentils, cooked
  • 1/2 cup quinoa, cooked
  • 1/4 cup raw unsalted pepitas (pumpkin seeds), toasted
  • 1/4 cup kimchi Wake Robin Kickin' Kimchi
  • 6 cherry tomatoes, sliced
  • 2 tbsp. Bragg Apple Cider Vinegar
  • 1 tbsp. extra virgin olive oil
  • Sea salt and pepper to taste
Prep Time 10 minutes
Servings
servings
Ingredients
  • 1 cup lentils, cooked
  • 1/2 cup quinoa, cooked
  • 1/4 cup raw unsalted pepitas (pumpkin seeds), toasted
  • 1/4 cup kimchi Wake Robin Kickin' Kimchi
  • 6 cherry tomatoes, sliced
  • 2 tbsp. Bragg Apple Cider Vinegar
  • 1 tbsp. extra virgin olive oil
  • Sea salt and pepper to taste
Instructions
  1. Cook lentils and quinoa according to package directions. Boil an entire bag of lentils and extra quinoa and store in an airtight container in the refrigerator. Use throughout the week in soups, sauces, salads, casseroles, and omelets!
  2. Toast pumpkin seeds in toaster oven or in a skillet over medium heat until golden brown. Be careful because they can burn quickly!
  3. Add all ingredients to a bowl and mix thoroughly until combined. Enjoy!
Recipe Notes

Nutrition Facts per serving: Calories: 285Total Fat: 10 g; Saturated Fat: 1 g; Sodium: 125 mg; Potassium: 195 mg; Total Carbohydrate: 38 g; Dietary fiber: 10 g; Net Carbohydrates: 28 grams; Sugar:  3 g; Protein: 13 g

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Anti-Inflammatory Breakfast Bread

November 15th, 2017 | no comments

Bread can be a real issue when you are trying to watch your blood sugar. That’s why I was so excited to stumble upon this recipe from Jenny Carr’s cookbook, Peace of Cake. I added a little ground cinnamon to the batter to give it more of a breakfast flare. You could also add chopped walnuts for a little bit of crunch!

This bread is one of my favorite go-to breakfasts because it really keeps me full…especially if I top it with fresh ground almond butter, mashed avocado, or Kerrygold grass fed butter! Seriously yummy.

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Anti-Inflammatory Breakfast Bread
This recipe was slightly adapted from Jenny Carr's cookbook, Peace of Cake. It is free from grains, gluten, and dairy, and rich in healthy fats like coconut oil, fresh ground almond butter, and milled flaxseeds. A perfect bread to keep your blood sugar in check! Enjoy! 1 Earthfood per serving: ♥
Prep Time 10 minutes
Cook Time 35-40 minutes
Servings
slices
Ingredients
  • 3/4 cup fresh ground almond butter
  • 6 organic free-range eggs I like Pete & Gerry's
  • 1/4 cup unrefined coconut oil
  • 1/2 tsp. Bragg Apple Cider Vinegar
  • 1/4 cup fresh ground flaxseeds
  • 3 tbsp. coconut flour
  • 1 tsp. baking soda
  • 1/2 tsp. Sea salt
  • 1 tsp. ground cinnamon
  • 2 tbsp. raw honey (optional)
Prep Time 10 minutes
Cook Time 35-40 minutes
Servings
slices
Ingredients
  • 3/4 cup fresh ground almond butter
  • 6 organic free-range eggs I like Pete & Gerry's
  • 1/4 cup unrefined coconut oil
  • 1/2 tsp. Bragg Apple Cider Vinegar
  • 1/4 cup fresh ground flaxseeds
  • 3 tbsp. coconut flour
  • 1 tsp. baking soda
  • 1/2 tsp. Sea salt
  • 1 tsp. ground cinnamon
  • 2 tbsp. raw honey (optional)
Instructions
  1. Preheat oven to 350 degrees. Line an 8-inch by 4-inch loaf pan with parchment paper and grease the parchment paper with coconut oil.
  2. Combine all ingredients in blender and blend until eggs get frothy (about 20-30 seconds).
  3. Bake for 35-40 minutes or until golden brown.
  4. Remove from oven and allow to cool in pan for 10 minutes. Then remove bread from pan by pulling up on the parchment paper. Set on wire rack to cool until room temperature.
  5. Slice into 10-12 slices and store in sealed container in your refrigerator. Top with fresh ground almond butter or mashed avocado. You could also use as a sandwich bread!
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