Yield: 2 Cups

Ingredients:
4 large apples, peeled and cut into 1-inch chunks (Gala work well!)
1 cinnamon stick
1/2 C filtered water
1/8 teaspoon pure vanilla extract
1/8 teaspoon ground cardamom (optional)

Directions:

1. In a small saucepan, combine apples, cinnamon stick, and water. Bring to a boil over high heat.
2. Reduce heat to low and simmer, covered, for approximately 15 minutes or until fork tender.
3. Drain apples in colander and return to pan. Add vanilla and cardamom (if using).
4. Using an immersion blender, purée until desired consistency.

Anti-inflammatory drugs such as aspirin, NSAIDS and steroids block normal prostaglandin function. What does this mean? Well...
 
Prostaglandins are hormone-like “messengers” that cells use to communicate with other cells. One function of prostaglandins is to control inflammatory function. There are three types: PG1 & PG3 (anti-inflammatory) and PG2 (pro-inflammatory). All three types are needed by the body. NSAIDS and steroids block normal prostaglandin functions by inhibiting the conjugation of Essential Fatty Acids into PG2, which in turn suppresses pain and inflammation. Unfortunately they also stop the production of PG1 and PG3 by competing with receptor sites in our bodies' prostaglandin pathways. The body needs to inflame to heal before it anti-inflames. Blocking this function delays and prevents healing and is ultimately extremely detrimental to natural healing processes.

So while you may be inclined to pop a pill for your headache, keep in mind the pills aren't targeted and affect the body as a whole. When prostaglandins get turned off by NSAIDs, other critical body functions also get turned off.  In addition to inflammation, prostaglandins also play a role in hormone regulation, cell growth, stomach acid secretion, and fluid retention among others...NSAIDs alter every single one of these functions. Eek!

So what can you pop for those aches and pains then? A high quality fish oil supplement. Omega 3 fatty acids open PG1 & PG3 pathways (anti-inflammatory) and inhibit PG2 (pro-inflammatory).

Fats are important building blocks of the cells in the body. Cell membranes are made of a lipid bi-layer which consists of phospholipids, glycolipids, and cholesterol. This bi-layer regulates what can move in and out of the cell. Quality fats are needed to build the lipid bi-layer of the cell. A poor or low-fat diet will not provide the tools needed to create and maintain healthy cells. When rancid or hydrogenated fats are consumed, the body will use these fats to make up the cell wall which leads to a weakened cell. Weakened cells lead to a myriad of health issues.

Certain types of fatty acids are a critical fuel source, essential for hormones, managing inflammation & anti-inflammation and are required for fat-soluble vitamin absorption. Also maldigested fats become a form of assault on the small bowel, leading to leaky gut, food sensitivities, and ultimately increases our risk for Autoimmune conditions. 

You may want to think twice before you reach for that bottled of water labeled "Distilled" thinking you're doing a body good! The distillation process of water removes minerals, organisms, and chemicals. The dangers of any water that has had the minerals removed is nutrient depletion. Because it contains no minerals, when consumed it tends to attract minerals AND toxins to balance with the other body fluids. It pulls heavy metals out of long-term storage but does not help your body excrete them. So now they are mobilized and may end up being picked up by brain cells or other nervous system tissue. Uh oh! 
​
Bottom line...pure water is unnatural and does not exist in nature! It is man-made and our cells simply do not accept it as they have no use for it. Regular consumption can lead to mineral deficiencies, especially among those who may already be slightly deficient.   

As you may have noticed, tiger nuts are popping up all over the place in the Paleo community — specifically Organic Gemini brand. What you may not know is that tiger buts are not actually nuts, they're tubers (or small root vegetables). They're an excellent source of prebiotic fiber, which becomes fuel for probiotic bacteria. One ounce of tigernuts has 40% of your recommended daily fiber. In other words, they're good for the belly! They have a slightly sweet and nutty flavor, reminiscent of coconut, and make for a delicious milk. Try it in your tea or coffee.
​
Yield: 2 cups

1. Soak 1/2 cup of tiger nuts in 1 cup of water covered in fridge for 24-48 hours.
2. Drain and rinse tigernuts. In a high-speed blender, blend with 2 cups of filtered water.
3. Strain milk through a fine mesh sieve or cheesecloth. Pulp can be saved to make flour or eat as is — makes a great yogurt topping.

Jackson's Honest Sweet Potato Chips

Coconut Sour Cream
1 can AIP compliant coconut milk (I used Natural Value), chilled
1 tablespoon apple cider vinegar or fresh lemon juice
1 teaspoon olive oil
Salt to taste

Refrigerate can of coconut milk for at least 2 hours. Spoon out coconut cream at top of can and add to a medium bowl. Add vinegar or lemon juice, olive oil, and salt. Mix until combined and season to taste with salt. Let chill for 30 minutes before serving.

Guacamole
1 ripe avocado
1/2 small white onion, diced
1 tablespoon cilantro, chopped
1/2 teaspoon salt
Red onion and cilantro leaves for garnish

In a small bowl, mash together the cilantro, onion and salt with a sturdy wooden spoon until it forms a thick, juicy paste. Scoop flesh from avocado and add to bowl. Mix to combine.

Ground Beef
1 tablespoon olive oil
1 small onion, diced
1 clove garlic, minced
1 pound grass-fed ground beef
Salt to taste

Heat a medium skillet over medium- high heat for 30 seconds. Add olive oil. Add onions and sauté until translucent, approximately 6-8 minutes, stirring frequently. Add garlic and sauté for 1 minute. Add ground beef and break up with a spatula or wooden spoon. Season with salt (I use a lot!). Cook beef until browned, approximately 10 minutes, stirring often.

Assemble Nachos
Lay sweet potato chips on a large plate. Top with ground beef mixture and guacamole. Drizzle with coconut sour cream and top with red onion and torn cilantro leaves.

I didn't want to feel left out of the gluttonous festivities this past Super Bowl Sunday, nor did I want to spend hours in the kitchen prepping snacks for myself. A pre-made bag of AIP compliant chips (like the addictive Jackson's Honest Sweet Potato Chips) made whipping up a batch of nachos take only minutes!

Packed with fiber and a hint of natural sweetness from fruit, you won't feel guilty about having more than one of these cookies. Perfect for a grab-and-go snack or breakfast, just a couple of bites will keep you satisfied for hours.

Cherry Oatmeal Cookies (Vegan, Gluten-Free)
Yield: 20 small cookies

Ingredients
6 ripe bananas
6 tablespoons unsweetened dried cherries, chopped
6 tablespoons raw walnuts, chopped
3 tablespoons ground flaxseed
3 tablespoons chia seeds
3 tablespoons buckwheat groats
3 cups old fashioned oats
1 tablespoon melted coconut oil
1/4 teaspoon salt
1/4 teaspoon ground cinnamon


Directions

1. Preheat oven to 350 degrees F.
2. Line a rimmed baking sheet with parchment paper.
3. In a large mixing bowl, mash bananas with a fork until smooth.
4. Add all remaining ingredients.
5. Mix thoroughly.
6. Using an ice cream scoop or spoon, drop the dough onto the lined baking sheet leaving 1-2 inches in between.
7. Bake for 15-17 minutes, rotating sheet halfway through.
8. Remove from oven and allow to cool for 5 minutes before transferring to a cooling rack.

These soft and cakey cookies are something you can feel good about eating for breakfast. Lightly sweetened with honey and high in fiber from sweet potatoes and nuts, just one batch will provide grain-free grab-and-go snacks for the week.

Paleo Breakfast Cookies
Yield: 24 small cookies

Ingredients
1 small sweet potato (approx. 7 ounces)
1/2 cup almond flour
1/4 cup honey
2 eggs
1/2 teaspoon vanilla extract
1/2 teaspoon baking soda
1 teaspoon cinnamon
1/2 teaspoon salt
3/4 cup shredded coconut
3/4 cup raisins
3/4 cup chopped walnuts

Directions

1. Preheat oven to 400 degrees F.
   
2. Line a rimmed baking sheet with parchment paper.
   
3. Wash and dry sweet potato. Pierce several times with tongs of a fork.
   
4. Place sweet potato on lined baking sheet and bake for 45-50 minutes, until tender.
   
5. Remove potato from oven and allow to cool. 
   
6. Lower oven to 350 degrees F and line two baking sheets with parchment paper.
   
7. Remove skin from sweet potato. In a large bowl mash flesh of potato with a fork. Break up and large lumps with your hands. 
   
8. Add all remaining ingredients to the bowl and mix well to form a dough.
   
9. Using a tablespoon or small cookie scoop, drop rounded balls of dough onto the cookie sheets leaving 2-3 inches in between. 
   
10. Bake for 15-17 minutes.
    
11. Remove from oven and allow to cool for 5 minutes before transferring to a cooling rack.

Nothing says fall like pumpkins...or apples...or cinnamon...or nutmeg...or Halloween chocolate peanut butter cups. We usually associate these delicious ingredients with pies and other not-so-healthy desserts that are enjoyed post-Thanksgiving dinner or on that other major holiday, November 1st (a.k.a. Drugstore Halloween Candy Sale Day). Why not enjoy dessert for breakfast? Even better, keep it healthy? And even better than that, keep it easy! Below is a simple smoothie that is packed with nutrients and definitely satisfies any sweet tooth. 


The Ultimate Fall Dessert Smoothie
Serves 1

Ingredients
1/4 cup 100% pure pumpkin purée
1 1/2 cup diced apple with skin on (approximately 1 large apple)
1/2 small frozen banana
2 teaspoons raw cacao powder
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1 tablespoon raw peanut or almond butter
1 cup unsweetened almond milk
1 teaspoon vanilla extract



Directions
Combine all ingredients in a high speed blender and process until smooth.