Sauerkraut Beef – Any easy way to get probiotic foods into your diet.


1 large yellow onion

2 tsp crushed garlic

2 cups carrots chopped

2 lbs ground beef ( can sub 2 cans kidney beans)

1 lbs ground pork (can sub 1 can garbanzo beans)

1 medium zucchini diced

6 large tomatoes cubed

1/2 tsp red pepper flakes

1 1/2 tsp caraway seeds

white pepper to taste

2 tsp oregano

1 tsp italian seasoning

2 cans diced tomatoes with juice

1 1/2 cups sauerkraut (separate the liquid and save)

1 1/2 cups cooked rice

Fresh grated or shaved parmesan, micro greens and paprika for garnish

Hold off on salting until the end because some sauerkraut can be quite salty

Cooking Instructions:

Cook onions and garlic in oil of choice (I used butter) until translucent, add in carrots and cook until they begin to soften. Add in meats (or legumes for vegetarians), spices, fresh tomatoes and zucchini and cook till browned. Add in canned tomatoes with juice and begin adding in sauerkraut juice until it reaches a taste you like. Simmer to combine ingredients. If your recipe is too sour add in a tsp of honey. Once the spices taste balanced to you add in the rice and mix together.

Serving Instructions:

Serve toped with sauerkraut (the leafy part that you reserved), fresh grated parmesan, micro greens and a dash of paprika.

*Keep in mind that with all recipes spices can vary in potency. My spices are very fresh and so quite strong yours may not be so feel free to add extra oregano, italian seasoning or caraway to meet your spice requirements.

Flax Hot Breakfast Cereal


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½ cup coconut milk, unsweetened almond milk
½ cup ground flaxseeds
¼ cup mix-ins which could be unsweetened coconut flakes, cup slivered almonds, chopped walnuts or pecans, sliced berries. (or you can do 1/4 cup of each)
1 rounded Tbs coconut cream (optional)
Ground cinnamon

Combine all ingredients in a sauce pan and heat until warmed through or microwave for one minute. Sprinkle with cinnamon if desired or for some added crunch poppy or chia seeds.

Add Some Spice to your Life

Satisfy your palate with real flavor!


When our palate starts craving some interesting flavor all too often we take the easy way out and give it sugar. We all know sugar tastes really nice but so can spice!


If you’ve gotten in a meal rut and your bored with the same old flavors try a new spice or spice combination, instead of carbs and sugar. Wouldn’t you rather have flavor and satisfying complex taste instead of the low quality fats and sugars that we turn to when we lose inspiration in the kitchen.


For a couple of fun combinations try…

Cinnamon, nutmeg and black pepper on chicken. (recipe later this week)

Yogurt with rose extract, cinnamon, nutmeg and golden raisins (recipe will posted tomorrow)

Lemongrass with ginger and coriander on veggies ( Safeway sells a nice lemongrass paste.)

Cooking Oils Part 2

So what oils should we be cooking with?

Well that depends on what your doing with them. These oils are listed roughly in descending order based on their oxidation potential with the “no heat” oils being less stable and more easily oxidized. Oxidized oils deplete the bodies antioxidants and can lead to damage and inflammation, so don’t make your bodies clean up crews work overtime if they don’t have to! Just switch cooking oils.

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Cooking oils and recommended usage:

For very high heat I’d recommend a little…
Coconut oil
Avocado oil (cold pressed is best)
palm oil (preferably red palm because of its high CoQ10 and vitamin E content)

These are most stable at higher heats and when frying (which in general I would recommend sparingly because of the increased production of AGE’s [advanced glycation end products] in the foods being fried – AGE’s fittingly enough make you age faster and have been linked to cancer and inflammation related diseases).

*It is important to keep in mind that carnosine found in meat has some protective effects against AGE formation.

For lower heat

any of the high heat oils
olive oil
macadamia nut oil
fish oil

To use on special occasion and at low heat (or better yet NO heat)
walnut oil
sesame oil
flax seed oil

Please store all your oil in dark bottles (glass is best) in a cool, dry, dark place to prevent oxidation and rancidity.

As a reminder from Part I and a quick reference we especially want to AVOID all industrial seed oils and oils high in omega-6 fatty acids. These include

*These statements have not been evaluated or approved by the FDA.

Fresh Cranberry Sauce Recipe

Paleo, Nut-Free, Dairy-Free, Soy-Free, Grain/Gluten-Free

The best way to get rid of the left over cranberries in your freezer!

Low Sugar Cranberry Sauce Recipe

1 pound Cranberries (washed and sorted)
1 cup orange juice
1-3 tbs high quality maple syrup or honey (depending on how sweet you want it)
1/2 tsp cinnamon
pinch of nutmeg
optional – zest of 1/2 an orange – this adds a nice sweetness as would some finely chopped apples


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Combine in sauce pan and bring to boil over medium-high heat. Reduce to a simmer until berries begin to burst (about 25 minutes)

Let cool in a dish and pop in the fridge, it will thicken as it cools.


Cooking Oils Part 1

Vegetable oils shown to increase coronary heart disease… Here is a breakdown of why.

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Without writing an entire tome on this masive topic here is a brief summary of what you should know regarding vegetable oils and your health.

According to a study done by the Canadian Medical Association Journal, certain vegetable oils including corn, sunflower and safflower oils, can increase your likelihood of death from coronary artery disease.

Many of our vegetable oils on the market today (including those listed above) are high in omega-6 fatty acids (the bad kind) that are easily oxidized during the cooking process and in the body. These oxidized fats deplete our bodies of antioxidants, cause oxidative stress in the body and lead to inflammation. It is recommended that we try to consume omega-6 fatty acids in a one-to-one ratio with omega-3 fatty acids (the good kind), but the current American diet is heavily skewed towards omega-6 – some estimates say the average is around 20:1 because of our heavy reliance on industrial seed oils (another name for all of the varieties of vegitable oils listed on this page).

For this reason Prevention Health suggests that we consume canola and soybean oils which are higher in omega-3 fatty acids. However, the majority of canola and soybean oils are GMO, and commercially derived using hexane gas (which I might add is limited by the EPA because of its potential carcinogenic properties).

According to an article by Slate, “The FDA does not currently impose a ceiling on hexane residue in soy foods” they also state that researchers have found hexane residue in soy products. If there is in fact hexane residue in hexane extracted soy bean oil it is reasonable to assume that there is also hexane residue in hexane derived canola oils.

So what oils should I be using and for what purposes?

For more on that stay tuned for part 2 of Cooking Oils