Bowyn Baird RD, LD, CYT-200

Recipes

Kefir Ranch

Kefir ranch is an easy way to increase probiotics at meal and snack time. Kefir is fermented milk with more strains of beneficial bacteria than yogurt! It is worth wild to include in your diet if you can. This recipe can easily be made with yogurt if you don’t have kefir. It can also be made with sour cream to yield a thicker more “dip like” consistency.

This tastes exactly like buttermilk ranch. No one will know you are serving them a probiotic rich condiment.

Kefir Ranch

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Prep Time 5 minutes

Ingredients
  

Wet Ingredients

  • 1/2 cup kefir or yogurt
  • 1/2 cup mayo

Dry Ingredients

  • 2 Tbs parsley
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1 tsp dill
  • salt and pepper to taste

Instructions
 

  • Mix the wet ingredients until smooth and combined.
  • Add in dry ingredients and stir until combined.
  • Enjoy!

Photos by: Jessica Isaacs Photography

Low Glycemic Zuppa Toscana with Turnips Recipe

This soup is one of our favorites on a cold day. And it’s SO EASY and QUICK to make. This Zuppa Toscana Soup recipe is low glycemic thanks to utilizing turnips in place of potatoes. Potatoes are a great option. However, if you are on a food-as-medicine diet trying to lower your A1c- swapping potatoes for turnips will probably lend you a better postprandial blood glucose reading. It also lends you a little wiggle room to add in a rustic Sourdough bread, if you are on a carb controlled meal plan.

Let’s dive right into how to make this! Its so easy!

Ingredients needed:

  • 1lb Italian sausage (avoid ones with added sugar and nitrates)
  • 6-8 slices bacon
  • 1 medium onion, finely chopped
  • 3 garlic cloves, minced
  • 5 medium sized turnips, peeled and chopped
  • 1 bunch of curly kale (dinosaur kale does not work as well), thinly chopped
  • 4 cups chicken bone broth
  • 1 cup whipping cream
  • Red pepper, salt, black pepper

Low Glycemic Zuppa Toscana Recipe

  1. Cook chopped bacon on medium to low heat

    Add chopped bacon to large stock pot and brown on medium heat (about 5 minutes). Once the bacon is cooked, remove it with a slotted spoon and set aside. Leave drippings in the pot for next step.

  2. Brown Italian Sausage on medium to low heat

    Add Italian sausage to the same large stock pot and brown on medium heat (about 7 minutes). Once the Italian sausage is cooked, remove it with a slotted spoon and set aside. Leave drippings in the pot for next step.

  3. Turn heat down to low and add finely chopped onion.

    Allow onion to cook in the drippings for about 3 minutes or until slightly brown. Add additional fat if needed (butter works well).

  4. Add garlic and cook for one minute.

    Continue to stir the garlic and onion to avoid burning.

  5. Add 4 cups chicken bone broth

    Turn heat to medium high and allow to boil.

  6. Add chopped turnips

    Once broth is boiling, add turnips and then turn the heat down so the soup is at a simmer. Cook about 10 minutes or until turnips are tender with a fork (cooking time will depend on how you chopped them).

  7. Add chopped kale and cooked Italian sausage

    Add thinly chopped kale and cooked Italian sausage. Allow to cook at a low simmer until kale is wilted.

  8. Turn heat off and add heavy cream

    Turn heat off and add 1 cup heavy cream. Keeping the heat too high can cause the cream to curdle. Avoid boiling after adding cream.

  9. Season to taste and garnish with bacon

    Add salt, pepper, and red pepper to your preferred taste. Add cooked bacon as a garnish when serving. Enjoy!

Photo by: Jessica Isaacs Photography

Mexican Chocolate Fudge

Have you ever had the rich flavor of Mexican Chocolate? It is a real treat! Spices, sweet, rich…it is so good. I hope you will enjoy this recipe for a two layer Mexican Chocolate fudge made with wholesome delicious ingredients!

Mexican Chocolate Fudge

Rich, spicy, and wholesome Mexican Chocolate fudge is a wholesome treat you, your friends, and family will love. Mixing the ingredients together is very easy. The cooling and chill time is what takes the longest time, but it is worth the wait I promise!
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Prep Time 20 minutes
Resting/Chill Time 2 hours
Course Dessert

Ingredients
  

Bottom Chocolate Layer

  • 1/2 cup coconut oil
  • 1/4 cup almond butter
  • 9oz bag chocolate chips
  • 1 Tbs gelatin

Mexican Chocolate Top Layer

  • 1 cup almond butter
  • 1/2 cup coconut oil
  • 1/4 cup honey
  • 1 tsp vanilla
  • 1/4 cup cocoa powder
  • 1/4 tsp ginger
  • 1 tbs cinnamon
  • 3 pinches cayenne pepper

Instructions
 

Bottom Chocolate Layer

  • Melt the "bottom chocolate layer" ingredients on low heat in a sauce pan. 
  • Pour the first layer ingredients in a parchment lined pan. I used a 9×9 baking dish.
  • Place this in the freezer and allow to freeze solid. May take an hour or more.

Mexican Chocolate Top Layer

  • Melt almond butter, coconut oil, and honey in a sauce pan on low heat.
  • Once melted, add the rest of the top layer ingredients and mix well.
  • Allow this mixture to cool slightly before pouring on top of the bottom chocolate layer. Otherwise, it could melt the bottom layer.
  • Once you pour this on top, using a spatula or very clean hands spread the mixture out.
  • Place mixture back until freezer until solid.
  • This will store well in the refrigerator up to a week. It can be frozen for a longer period of time.

Notes

Due to the high content of coconut oil, this recipe is likely to melt if kept out at room temperature too long. 

Flavorful Beef Bone Broth using Instant Pot

Making really good beef bone broth takes a few extra steps, compared to chicken bone broth, but the effort is worth it. In this article I will show you step by step how to make beef bone broth.

PROCUREMENT OF BEEF BONES

Sourcing local, pastured raised beef bones is always the ideal. I usually find my bones from Farmers Market’s or when I haven’t been able to find them, I have ordered a large case of knuckle bones from Azure Standard. The local option is usually the cheapest. Connecting to local farms can feel intimidating and difficult. Many small farmers don’t have a large online presence. Thus, “googling” for local farms may not always yield the best results. This is why I encourage you to look through local Farmer’s Markets and even Facebook. Many farmers will have a page on Facebook.

TYPES OF BEEF BONES

Chicken broth is pretty straightforward: get a carcass and some feet if you can. Cows are a much larger animal and have more bones and a variety of bones. I suggest a variety of bones to make the best broth. The catch is that most farmers won’t sell their beef bones in a “variety pack”. This is something specific that would have to be communicated to the butcher. So, if you have that opportunity, it is probably easier to get the bones all mixed together. I’ve also learned over the years that many farmers have different definitions of “soup bones”. So, you may never know exactly what you will get.

In order to get a good mix of beef bones I suggest the three following types for a well rounded beef stock:

Meaty bones (have some meat attached to them)

Marrow bones (have marrow inside the bone)

Knuckle bones

MAKE IT EASY

Once you procure a variety of bones you can break them apart and make your own “variety” beef broth package of bones. Then, you just grab and make your broth!

HOW TO MAKE BEEF BONE BROTH IN INSTANT POT

Time needed: 4 hours

How to make flavorful beef bone broth, in an instant pot, from a variety of beef bones.
You will need:
-meaty bones, marrow bones, and knuckle bones. Start with one of each then decide if you have room for more.
-1-2 bay leaves
-10-15 peppercorns
-3-5 garlic cloves, peeled
-1 onion, quartered
-2 carrots, chopped into thirds
-2 celery sticks, chopped into thirds
-handful of fresh parsley

  1. Preheat oven and Soak marrow and knuckle bones

    Preheat oven to 350. Place marrow and knuckle bones in the instant pot with water, a few inches below the fill line and 1-2Tbs apple cider vinegar. Allow to sit for 30 minutes before cooking.

  2. Roast meaty bones

    Place meaty bones on roasting pan with edges (some juices will cook off) and place in the oven. Roast 5-15 minutes until lightly browned. Watch the bones carefully. It is hard to give an exact time because all meaty bones are cut different, have different amounts of meat, etc. Too much roasting will produce a burnt like flavor to your broth. I prefer just a small amount of browning.

  3. Place meaty bones in the instant pot with other bones

    Put all bones in instant pot. Check to make sure pot is not overfilled, add or subtract water as needed for instant pot. Make sure valve is on “sealing”. Cook on high pressure for 2 hours. Follow all manufactures instructions for operating instant pot safety.

  4. Naturally release pressure

    Do not manually release pressure. Allow pressure to naturally release, this usually takes about 30 minutes.

  5. Add aromatics

    After pressure is released and you can safely open the instant pot, add aromatics (1-2 bay leaves, 10-15 peppercorns, 3-5 garlic cloves, 1 onions, 2 celery stalks with leaves, 2 carrots, handful of parsley) Cook broth with aromatics for 30 more minutes on soup setting.

  6. Naturally release pressure

    Do not manually release pressure. Allow pressure to naturally release, this usually takes about 30 minutes.

  7. Cool and strain broth

    Allow broth to cool a little and then pour the broth mixture over a mesh wire strainer into a large bowl. Transfer to glass containers. Allow broth to cool until there is no steam coming off of the glass. Once the steam is gone, transfer the broth to refrigerator. Keep lid off until fully cooled.

  8. Skim fat

    Skim fat once fat has solidified. Fat in broth usually gives it a greasy taste which is not desired. The fat can be set aside and used for cooking.

  9. Store in fridge or freezer

    Broth in the fridge will last about 5 days. Broth in the freezer lasts several months. I enjoy freezing broth into cubes so I can easily pull it out and use in cooking.

HOW TO USE BONE BROTH

Bone broth can simply be a warming drink. You can also cook it into soups, stews, gravies, rice, or other sauces. It is a great way to add a depth of flavor and nutrition.

WHY CONSUME BONE BROTH

Refer back to this article on the benefits of consuming bone broth.

From my kitchen to yours, I wish you the best of health for years to come!

-Bowyn

Easy Healthy Dessert: Seared Pears

Fall and winter means delicious, juicy pears! I feel that pears aren’t as popular as apples and oranges and deserve a little attention for their seasonal uniqueness. In this blog post I will show you how to make an easy and healthy dessert using pears.

Pears, like most fruits contain vitamin c and other trace minerals. Pears are notably high in fiber and pack a punch of antioxidants. Pairing a sweet juicy pear with the richness of creamy whipped cream balances out the flavor of the dish.

Whipping your own cream is easy and the taste cannot be beat! Your family and guests will be impressed with the flavor of homemade whipped cream. No sugar needed. The natural flavors stand out and blend together for a nutrient dense dessert.

Seared Pears

An easy and healthy dessert that pairs together lightly seared pears and whipped cream.
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Prep Time 5 minutes
Cook Time 5 minutes
Course Dessert

Ingredients
  

  • 3 Pears
  • 2 tbsp butter
  • 1/2 pint heavy cream
  • 2 tsp vanilla extract divided
  • cinnamon to taste

Instructions
 

  • Add butter to stainless steal or cast iron skillet. Heat over medium heat.
  • Slice pear in half or as desired.
  • Add pear and vanilla extract to hot butter for 3-5 minutes. Stir pan to coat the pears, and cook until desired donees. Flip once to coat all sides.
  • Add 1/2 pint of heavy whipping cream and 1 tsp vanilla to a stand mixer. Beat on high speed for 1-3 minutes until soft peaks form.

Notes

This recipe can easily be adapted to serve less people. I usually prepare one pear per one or two people. Leftover whipped cream keeps well in the fridge and is a delicious addition to your morning coffee! 
If you want to get creative with the recipe you can also cook a splash of amaretto liquor in with the pears. For an adult only twist on the recipe you can whip a liquor or alcohol like Irish Whiskey into the whipped cream! 
Keyword heavy cream, pear

Photos by: Jessica Isaacs Photography

Processing Beef Heart and Beef Heart Meatballs Recipes

Beef Heart Facts and Benefits

I feel it is one of my duties to educate more people on the benefits of organ means. Above all, not just educate, but show you how to do it and make it as simple and realistic as possible.

Traditional cultures prized organ meats for their high concentration of nutrients. Organ meats are a great source of fat soluble and readily avaliable vitamins A and D. In addition, they also contain a variety of b vitamins and other beneficial minerals like selenium and zinc.

Another really important nutrient that organ meats provide is choline. Choline is a rather “new” nutrient, it is possible you may have never heard of it. It was officially recognized as an essential nutrient in 1998. Choline plays a role in neurotransmitter synthesis and provides a source of methyl group for metabolism. That is a large order to fill!! Especially since almost every process in our body is driven by metabolism. Sadly, average intakes of choline are far below what is recommended. I personally, think that low intake of this nutrient may relate to the diet culture jargon that slanders organ meats and other nourishing animal foods. Hint: animal sources are all really rich sources of choline.

how to process beef heart for grinding into recipes

The organ we are talking about today is beef heart. Beef heart is rich in all the aforementioned vitamins/minerals, but it is unique because it has a high concentration of collagen and the compound, CoQ10. Including beef heart or other organ meats can be a beneficial addition to your diet. It’s like taking a potent multivitamin!

How to Process beef heart

Beef heart is my favorite organ meat to consume. The heart is a muscle, therefore, it is very similar in taste and texture to muscle cuts of meat. In other words, it resembles a very lean steak. If you read my post about liver, you know that we try to consume liver on the regular in our home. Heart has a less of a strong taste and is very easily hidden into ground meat.

Down below I provide the steps you can take to get the beef heart ready for a recipe calling for ground beef heart. There are some ground meat blends that already have organs ground into them- this can be an excellent option if you are short on time. Beef heart is very inexpensive and I prefer to save the money and do it myself.

Time needed: 15 minutes

How to Process Beef Heart for Grinding

  1. Using a sharp knife trim the hard fat, silvery skin, and connective tissue off of the heart muscle.

    Most butchers will clean out some of the tendons on the inside of the heart. Any remaining connective tissues should be remove to avoid including chewy and tough parts into the recipe.

  2. Rinse any remaining blood off of the heart.

  3. Cube the heart into large chunks

  4. Grind heart in a meat grinder.

    Heart will not grind up like steak or meat. The texture is a bit different. Once ground, the heart is ready to use in recipes calling for ground beef heart. If you do not have a way of grinding the meat, finely dicing is another option.

Why Grind up the beef heart

Those who enjoy a well cooked beef heart may cringe at this recipe. However, there is a large audience of people who are unsure of where to begin when they enter the world of organ meats. In my years of practice, I have found that adding them to “normal” recipes tends to be more accepted at first.

Grinding the beef heart also makes it easy to add into foods and is a cost effective way of “stretching” ground meat.

Adding ground beef heart to recipes

Down below I provide an easy to follow recipe that makes serving your family organ meats easy. This recipe makes a large batch. These meatballs freeze very well. We usually eat them for dinner once or twice and then the rest I freezer for nights when I want a quick meal. They pair well with spaghetti squash or pasta, marinara sauce, and of course asiago cheese! There are many ways you could serve them- this is just our current favorite way!

Beef Heart Meatballs

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Ingredients
  

  • 2 lbs ground beef
  • 1 beef heart, trimmed and ground
  • 1 tbsp cocoaminos
  • 1 tbsp Worcestershire can substitute cocoaminos if desired
  • 1 onion, caramelized in 2tbsp butter
  • 2 cloves garlic
  • 2 cups pork rinds, crushed
  • 2 eggs

Instructions
 

  • Start by caramelizing onion in 2tbs butter. Start with medium heat. Then turn to low when onions turn translucent. Cook on low until onions are golden brown and very tender.
  • Preheat oven to 375°F. In a large mixing bowl combine all ingredients, including caramelized onions.
  • Form into meatballs and place on a rimmed cookie sheet.
  • Bake meatballs in oven at 375°F for 15 minutes. Internal temperature should read 165°F when fully cooked.

Notes

Caramelized onions provide a unique depth of flavor in this recipe. Caramelized onions do take awhile to cook. I get them started and let them cook slowly and low while I am getting the rest of the ingredients for the recipe ready. Trimming and slicing the beef heart can take some time to complete. 

I hope you enjoy this recipe and if you give it a try, let me know!

From my kitchen to yours I wish you the best of health for years to come!

-Bowyn

Citations

https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/#h3

Other Credits

Photos by Jessica Isaacs Photography

How to Make Chicken bone broth with chicken feet

In this post I will explain in detail how I make chicken bone broth with both chicken carcass and chicken feet (also known as chicken”paws”). Firstly, chicken broth is simple and inexpensive to make. For instance, I make it a to habit to cook one whole chicken one per week. I save the carcass in my freezer if I do not have time to make the broth a few days after cooking the chicken. However, if you feel uncomfortable with cooking a whole chicken, purchasing a rotisserie chicken could be an alternative.

If you feel intimidated to make bone broth; I’m here to tell you- don’t be! Above all, aways take steps to at least try! You can do this. Just begin somewhere. You will be amazed at how delicious bone broth tastes with just a few ingredients.

I used to slow cook mine on the stove top for 12-24 hours on a low simmer on the stove. It always felt like a huge chore. If you don’t have an instant pot, this may be a method you try. I absolutely love making my bone broth in the instant pot and I never plan to go back to the stove top version! In conclusion, this is quicker, easier, and I make it more often because it is so simple. I asked for an instant pot for Christmas, solely because I wanted to use it to make bone broth!

A Very brief overview of the Benefits

Firstly, the benefits of bone broth revolve around its unique amino acid make up which comes from the gelatin structure. This gelatin structure and the amino acids that make it up are beneficial to digestion, gut, skin/hair health, and even sleep.

GELATIN STRUCTURE

The gelatin structure of bone broth is what makes it congeal. Simply the structural make up of bone broth is what attracts liquids, thus aiding in digestion. In conclusion, this science suggests that when drinking bone broth, it will bind to liquid in the digestive track- helping to pass things through more easily.

GLYCINE

Bone broth is an especially high source of glycine. Glycine is an amino acid which is not found in high concentration elsewhere. It is non-essential, meaning your body is able to make it itself if you do not consume it. Glycine is a neurotransmitter that works in the central nervous system (1). Supporting your body with additional glycine itself may have benefits such as helping you sleep! (2) This may be why I have started to enjoy a warm cup of broth at the end of my day!

Glutamine

Bone broth contains high amounts of glutamine. This is another non-essential amino acid that plays an important role in gut health. Research suggests that this amino acid helps maintain the intestinal walls, keeping your immune system (and your entire body) healthy! (3)

But, What about lead?

The concern for heavy metals in bone broth comes from this research article.

the study

The study looked at how much lead was in bone broth and they found 9.5 and 7.01 μgL−1 (skin and cartilage and bone broth, respectively). (4) Without zooming out at the big picture the numbers look frightening. Especially as they compare it to control group of tap water with a concentration of 0.89 μg L−1.(4). However, the upper safety limit for lead in drinking water, as set by the Environmental Protection Agency, is 15μgL. (5) These are well below this upper limit.

other factors to consider

Other factors to consider: where were the chickens sourced and what was the broth cooked in? It is always best to cook bone broth in stainless steal. In addition, it is important to source your chicken from small, local farms that allow chickens access to outdoors as much as possible.

While lead can be a serious contaminant to our bodies, it is important to remember that lead is a naturally occurring element. “Naturally occurring” does not imply that it is 100% safe or not harmful in high quantities, but it is something that surrounds us. (6)

Consuming a nutrient rich, whole food based diet will also provide your body with antioxidants and vitamins that can help fight lead exposure with nutrition. (7)

How to Make Chicken Bone Broth with Chicken Feet

Chicken bone broth made in the instant pot is a quick and affordable way to provide yourself and family with nourishing bone broth on a consistent basis.

  1. Place Chicken Bones and feet into the instant pot

    Add at least one chicken carcass and 3-4 chicken feet. Claws must be cut off and removed before cooking. You can use 2-3 carcass or additional bones from drumsticks if you have the space in the instant pot.

  2. Cover Chicken bones with filtered water

  3. Add 1-2 Tbs apple cider vinegar and allow to soak 30 minutes

    This is a traditional method to help with the release of minerals from the bones.

  4. Put instant pot lid on according to manufacturers instructions. Make sure vent is closed.

  5. Set instant pot to high pressure for 2 hours. Keep “warm” function off.

  6. After the 2 hours, allow the pressure to naturally release. Do not vent the pressure. This can take about 30 minutes.

  7. Add aromatics and herbs: 2 bay leaves, 4 cloves of peeled and smashed garlic, 7 peppercorns, 1 onion (quartered), 2 carrots (cut in thirds) and 2 celery stalks (cut in thirds) to the cooked mixture.

  8. With aromatics and herbs added, set instant pot to soup/broth mode and set to 20 minutes.

    This step helps give the broth flavor and a bit of color from the carrots. Doing this step separate from the two hour pressure cooking period keeps the vegetables from becoming completely mushy into the broth.

  9. After the 20 minutes, allow the pressure to naturally release. Do not vent the pressure. This can take about 30 minutes.

  10. Strain broth through a thin wire strainer into jars.

  11. Allow broth to cool slightly before moving the fridge.

    After the broth has chilled, skim off the fat and move to freezer for long term storage if desired. Broth will keep 5 days in the fridge.

CITATIONS

(1) López-Corcuera B, Geerlings A, Aragón C. Glycine neurotransmitter transporters: an update. Mol Membr Biol. 2001;18(1):13-20.

(2) Kawai N, Sakai N, Okuro M, et al. The sleep-promoting and hypothermic effects of glycine are mediated by NMDA receptors in the suprachiasmatic nucleus. Neuropsychopharmacology. 2015;40(6):1405-1416. doi:10.1038/npp.2014.326

(3) Wang, B., Wu, G., Zhou, Z. et al. Glutamine and intestinal barrier function. Amino Acids47, 2143–2154 (2015). https://doi.org/10.1007/s00726-014-1773-4

(4) Monro JA, Leon R, Puri BK. The risk of lead contamination in bone broth diets. Med Hypotheses. 2013;80(4):389-390. doi:10.1016/j.mehy.2012.12.026

(5) https://extension.psu.edu/lead-in-drinking-water

(6) Almansour KS, Arisco NJ, Woo MK, Young AS, Adamkiewicz G, Hart JE. Playground lead levels in rubber, soil, sand, and mulch surfaces in Boston. PLoS One. 2019;14(4):e0216156. Published 2019 Apr 25. doi:10.1371/journal.pone.0216156

(7) https://www.eatright.org/health/wellness/preventing-illness/how-to-fight-lead-exposure-with-nutrition

Pumpkin Chia Pudding

Pumpkin chia pudding is back!

This pumpkin chia pudding is perfectly festive for fall. Having quick snacks on hand is a must– for anyone really. But especially for moms with hungry toddlers. It’s not a joke, they literally snack. all. day. long. If I’m not cleaning up a mess from a snack, I’m cooking a new snack! Exhausting work!

We enjoy this pumpkin chia pudding as an addition to breakfast or a dessert at lunch. I add collagen so that it works well as a balanced, stand alone snack. If you use a nut milk, then this will be low in fat and I suggest adding some sort of fat to round out the snack. Topping it with sprouted pumpkin seeds can be a great way to add some extra fat.

Pumpkin Chia Pudding with Collagen

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Prep Time 10 minutes
Chill Time 30 minutes
Course Snack

Ingredients
  

  • 1 cup milk of choice
  • 1/2 cup pureed pumpkin
  • 1 tbsp maple syrup
  • 1 tsp vanilla
  • 1/2 tsp cinnamon
  • pinch nutmeg, cinnamon, clove, ginger
  • 1 scoop collagen protein powder
  • 1/4 cup chia seeds

Instructions
 

  • Mix milk of choice, pumpkin, spices, and maple syrup together.
  • Slowly stir in collagen protein powder until disolved.
  • Slow mix in chia seeds. Stir well to combine.
  • Set the mixture in fridge at least 30 minutes or until thickened.
Keyword chia pudding, pumpkin

How to cook a Pumpkin

Why cook your own pumpkin when you can buy it already made and ready to go? I get it.

But maybe you want to support your local farmers this year by buying their home grown pie pumpkins. Or, you want to incorporate a home school lesson of cooking pumpkins with your kiddos! Roasting your own pumpkin also adds a depth of flavor and texture you can’t mimic from the canned stuff. Impress your family with your pumpkin pie this year!! Try roasting your own.

Selection

Usually the best tasting pumpkins for cooking are the small varieties and usually indicate they are grown for pies. The larger jack-o-lantern type of pumpkins aren’t as tender and suited for pies– but still edible. If you are shopping at a farmers market– ask! They are always willing to educate and help.

Pumpkin Benefits

Pumpkin is an easy to digest, complex carbohydrate. Squashes in general are easier to digest as compared to grains. Including pumpkin as a carbohydrate choice can be an excellent option if you avoid grains and/or you follow a low glycemic diet. It is a good source of vitamin c, vitamin e, and beta-carotene.

Print

Roasted Pumpkin

How to roast your own pumpkin

Materials

  • 1 pie pumpkin
  • 2-3 tbs high heat cooking oil ghee or avocado oil
  • cinnamon, nutmeg, brown sugar optional

Instructions

  • Scrub the outside rind of the pumpkin with soap and hot water. Rinse well and dry.
  • Using a peeler, peel of as much of the rind as you can. This should make cutting into the pumpkin easier and less hazardous. The skin starts to get very thick if the pumpkin has been stored awhile.
  • Start by cutting the pumpkin in half. Set the pumkin on a non-slip surface as you get started with cutting into it. A towel on a cutting board can work. Once you get the knife safetly into the pumpkin, you can remove the towel. This just helps you get leverage on the pumpkin.
  • Remove the inner seeds and strings.
  • Quarter the pumpkin.
  • Preheat oven to 400 degrees. Rub high heat cooking oil on the inner flesh of the pumpkin and put flesh side up. Roast for 20 minutes, then check by piercing flesh with a fork.
  • After 20 minutes you can add additional roasting oil and spices such as cinnamon, nutmeg, and a little brown sugar if you are using the pumpkin for something sweet. If not, just brush with additional oil and continue cooking until tender.
  • Cool pumpkin. Then place flesh into food processor and blend. If you left the rind on, be sure to scoop the flesh out of the rind and discard rind.

Salmon Dip

Easy to make salmon dip recipe for adults and kids to enjoy.

Back to school = back to packing lunches. This salmon dip is a really easy to prepare ahead. It’s full of nourishing protein and healthy fat. A bonus is that it tastes great!!

In our house, we pair it with crackers and crudités.

Salmon Dip

Creamy salmon dip is easy to make. It makes a great make ahead snack or lunch!
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Prep Time 20 minutes
Cook Time 15 minutes
Course Snack

Equipment

  • Food processor or stand mixer with paddle attachment

Ingredients
  

  • 4 oz cooked salmon
  • 8 oz cream cheese softened
  • `1/4 cup mayo
  • 2 celery sticks finely diced
  • 1 Tbsp flat leaf italian parsley minced
  • 1 green onions finely diced
  • 1 Tbsp coconut aminos
  • 1 tsp horse radish
  • 1 tsp garlic powder
  • 1 tsp onion powder

Instructions
 

  • Add all ingredients to food processor or stand mixer and blend.
  • Store in fridge and consume within 5 days.

From my kitchen to yours, I wish you the best of health for years to come!

-Bowyn