Boxing Day Coleslaw

Happy Boxing Day, the day after Christmas that is reserved for relaxing and unwinding after the holidays.

As I looked in the fridge for leftovers today I found yesterday’s Christmas Coleslaw. It dawned on me this is really more of a Boxing Day Salad because it will last great for leftovers and save you a day of cooking while providing the fresh produce and nutrients you may be craving by the end of holiday meals.

It is crunchy, balancing sweet with sour, and uses fragrant fresh herbs to make you feel it is a special holiday meal. It’s also packed with fiber, protein, and healthy fats which qualifies it as a meal all by itself.

It is also gluten free, dairy free, egg free, and delicious.

Boxing Day Coleslaw

1 small/med cabbage, finely chopped or shredded

1 red apple, chopped or shredded

1/3c dried cranberries

1/3c hemp seeds

1/3C pumpkin seeds

Dressing

1/3C avocado oil

1/4C Apple cider vinegar

1/2 lemon, squeezed for juice and zested

1T honey, to taste

Salt and pepper

Fresh sprigs of rosemary, thyme, and sage, finely chopped

1. Combine all dressing ingredients into a small jar with a lid and shake until well combined.

2. Stir dressing into salad ingredients until fully combined.

3. Store covered in fridge until ready to eat. Enjoy!

Stay tuned for what is coming in 2018 and exciting health improving projects. Happy new year!!

Cannabis Infused Peanut Butter Fudge (Vegan)

Chocolate peanut butter fudge made without processed sugar that will help me sleep and relax my body? Yes please.

During an especially strong chocolate craving I came up with this simple, and healthy fudge version that is effective as medication and packed with nutrients.

I used a CO2 extracted cannabis oil, purchased from a local pot shop, that I know had been tested for quality and impurities. I like cooking with CO2 oils because they can easily be added to oils and because they are tested for potency making it easy to dose THC or CBD by the milligram.

MMJ Peanut Butter Fudge

1/2C cacao powder

1/2C hemp hearts

1C coconut milk

1t vanilla

6 medjool dates

1/4C maca powder

1g CO2 cannabis concentrate (option for MMJ version)

1C peanut butter

1/3C chopped walnuts

1) Blend cacao, hemp hearts, coconut milk, vanilla, maca powder, and dates until smooth.

2) Gently heat the peanut butter and coconut oil in a double boiler. Remove from heat and add the cannabis concentrate to the warm oils. Mix well.

3) Combine both mixtures then add walnuts.

4) Place in a 6″x9″ pan and chill in fridge for 15 minutes. Cut into pieces and place into freezer until firmly set. Keep refrigerated or in the freezer until ready to eat.

These turned out to be a pleasant way to medicate. Not sugary but with a rich and fudgy texture and effective daytime mmj potency.

Perfect with an afternoon cup of tea.

Surviving The Holidays With Food Sensitivities

File Dec 08, 11 20 19 AM

21 Days of Blogging- Day 2.

Few things seem to bring out people’s food issues like sharing a meal at the holidays.

During this time of year you’ll hear about people gaining 10 pounds of ‘holiday weight’ as they gorge themselves on the lovely indulgence of traditional dishes that don’t always serve a healthy or healing body.

During these festive get togethers my sensitivity and avoidance to foods that contain gluten, dairy, sugar, some nightshades, and corn frequently feels like an issue or an inconvenience if I’m the only one eating that way.

If you would have known me several years ago I was the first one to the table as I sampled through everything the table had to offer and then go back for seconds. Family dinners were awesome.

Those awesome eating experiences changed when I quit eating gluten and dairy. People generally don’t have any idea how to modify their recipes (nor do I ever expect them to do so only for me) so unless I expose my digestive system to gluten and dairy I am left out from enjoying everything on the menu. My experience has often been that I will be able to eat the meat (when I’m eating meat) if it doesn’t have any weird spices or sauces and I can eat the veggies if they are not dressed with butter or cheese. It is a very limiting experience and if not planned for a major let down while everybody else is drooling over their decadent food and you are left with plain food.

  1. When possible, talk with the host beforehand about what is being planned for the menu and ask if you can bring anything and/or if they can set aside your portions without dairy and sauces containing gluten.
  2. Bring your own dishes or sauces and make enough to share. Your dish might be the one thing on the table you will eat.
  3. Be grateful. No matter if you can only eat one thing on the table, you can eat one thing. Enjoy every healthy bite while you share time with loved ones.
  4. Prepare to have other people feel bad for you because you are so fragile and limited and can’t indulge like they can. Ugh.
  5. Try to keep your manners and not be judgemental when people tell you how they know they would be much healthier if they gave up certain foods and then proceed to pile said foods on their plate, eat them up in front of you then complain about their indigestion and bloated bellies after dinner. Its an odd experience for me to watch and an exercise in holding my tongue.
  6. Prepare to not be able to have dessert. This one hurts. As a foodie, this one hurts. Bring your own, if possible.
  7. Remember why you are skipping the foods that cause angst in your body. Honoring your body with the best food possible will leave you feeling better in the morning.

When you face food limitations because of your health, you also get to witness how limited other people are in the same old food habits they don’t feel are necessary to upgrade.

Good luck keeping your food healthy this holiday season! We got this.

See you tomorrow.

Pam Dyer is a Holistic Health Coach who trains people with scoliosis and chronic illness how they can improve sleep, gut health, immunity, and brain function to live full and hurt less.  To book a consult with Pam please email:  butterflysessions@gmail.com  

Foodie Tips For Eating More Plants And Less Animals

Vegetablebox

I woke up one day this summer with a different disposition. Change was definitely in the air and it really hit me when I went to the grocery store and got a nauseous feeling in my stomach walking through the meat section. Ugh.

Oh yes, I’ve had this feeling before. Suddenly the idea of eating animals completely grosses me out and I must adjust my food to being plant based. In the past I have quit eating all animal products for experimental and environmental reasons so when this feeling hits me now its not so bothersome because I regularly transition in and out of a vegan diet and would say 90% of my food already comes from plants.

Eating mostly plants takes practice because many of us have been raised to eat animal products as the main source of protein in each meal. Not only that the majority of food choices when you eat out are animal based: Bacon and eggs, hamburgers, hotdogs, grilled cheese, salmon dinner, steak and potatoes. If you are striving to eat less meat and more veggies, the following list is for you.

Plant-Based Foodie  Tips:

  1. Eat the Rainbow. Fill your plates and smoothie glasses with colorful plants at each meal (green, white, red, orange, purple…). Each group of colors brings to the table a different set of vitamins and minerals essential for healthy body function. Variety is key to achieving balance while avoiding food boredom.
  2. Plan for your meals ahead of time so you never find yourself starving and without an idea of what to eat until your plant palette is expanded and not eating animals as a staple becomes easier. Think about what you want to eat for breakfast, lunch, dinner, and snacks this week and stock your fridge and pantry with those foods.
  3. Prep your fresh vegetables to be used for snacks when you bring them home so they will be readily available to grab anytime. Spending 20-30 minutes to prep and cook your food every few days can save time and money, if you eat the food.
  4. Eat whole fruit. Make sure you are getting the fiber by eating the whole fruit and skipping the fruit juices or watering them down to reduce the high sugar content.
  5. Be hydration conscious. Try flushing your kidneys and your digestive system with water and lemon juice upon rising in the morning for a month. Pour your water the night before to set you up for success. Eating more plants equals more fiber that needs to gets moved through you. Aim for a good 1.5 liters of fresh water per day.
  6. Freeze or juice foods you won’t likely be able to eat before they go bad.
  7. Stock up on protein staples like hemp, rice, beans, lentils so you can put together a meal in minutes.
  8. Boost your gut microbes with probiotic rich fermented foods such as sauerkraut, miso, kimchi, kefir, etc. or alternatively take a regular probiotic supplement.
  9. Explore new vegetables and different ways they can be eaten. Most people will tell you they hate Brussels sprouts but many have never tried eating them raw before, its like a totally different food.
  10. Emphasize the whole food part of a plant based diet. You can be an unhealthy vegan by eating processed food products and not enough actual vegetables, it happens all the time.
  11. Stock up on plant fats. Think nuts, seeds, avocados, olives…foods that add texture and balance to the meal to provide long lasting energy.
  12. Treat yourself and explore the vegan restaurants in your area for new inspiring recipes and innovative ways to eat plants.
  13. Think about being the kind of plant based foodie who leads by example. There is nothing worse than that chick at the party going on about her superior way of eating but when she could be changing minds sharing amazing food.
  14. Put herbs on everything. Not only are they cleansing to your organs, herbs add the flavors that will make you forget that you don’t have delicious animals on your plate. Condiments are your best friend at the dinner table.
  15. Don’t limit yourself. This is not a restrictive, calorie-counting diet that gets you nowhere. Eating a plant based diet is a conscious choice to feed and nourish your body on a cellular level so you function at peak performance.
  16. Ask for the Vegan menu when you go out to eat. More and more restaurants are accommodating this ‘trendy’ demographic and the more you request it, the more they will serve it.
  17. Pat yourself on the back for being a conscious human on this planet.

Brussels Sprouts For Breakfast

I’m in bodybuilder mode. By that I mean I’m trying to put on some healthy weight and hopefully regain some muscle that somehow disappeared somewhere. Such a project requires meal planning.

I consciously have to eat more nutrients and the only way to do that is to know what I’m having before I even get hungry. I plan ahead and do some batch cooking on Sunday to have multiple meals ready to go and make sure my pantry, fridge, and freezer are stocked for the spontaneously cooked meals that I put together later in the week. My meals plans usually work out about 90% of the time. 

I find that this type of planning virtually eliminates food waste at my house and leaves me physically running better because I have no reasons to skip meals or eat poorly due to not knowing what to have or being too busy to cook. This method also saves me a lot of money that would otherwise be spent on meals out or the purchase of unmade food that goes bad in the fridge.

This week the chosen main vegetable has been brussels sprouts and the first way that I used them was for making a breakfast bake with sweet potatoes, spinach, and eggs. I made enough for two portions and I now I also have another meal already to go for tomorrow morning or whenever.

Brussels Sprouts For Breakfast

Brussels Sprouts For Breakfast (2 servings)

1 small sweet potato, sliced into 1/4″ thick pieces

6-8 brussel sprouts, quartered

4 eggs

2 mushrooms, finely chopped

2C spinach, finely chopped

Salt and pepper

  1. Preheat oven to 375F.
  2. Put the sweet potatoes and brussels sprouts in an 8″ pan and lightly drizzle avocado oil (or oil of your choice) over the veggies and give them a stir. Bake for 10 minutes, stirring once or twice.
  3. Mix together eggs, mushrooms, spinach, and spices and pour evenly over the partially baked sweet potato and brussels sprouts mix. Bake for about 15 more minutes or until the eggs are fully cooked and firm.
  4. Eat half and store the other half in a covered container in the fridge for up to three days.

I love a solid savory meal for breakfast. This one wins in every way. Easy, filling, nutritious, and delicious.

Here is to healthy muscles!

 

Blueberry Hemp Cake

I’m in a minor cake mode. I’ve made a new cake every week for the past few weeks and this last one came out with a muffin feeling but since it was made in a cake pan, I’m calling it cake. Perfect for breakfast, snacks, and in the freezer for later.

Recipe positives:

-gluten free, dairy free, paleo friendly, no processed sugar, full of nutrients, easy to make, takes delicious.

Blueberry Hemp Muffin Cake

1/3C coconut oil

1/4C maple syrup

1t vanilla

4 eggs

1/t baking soda

1/2t salt

1/3C hemp seeds

1.5C almond flour

1C fresh or frozen blueberries

  1. Preheat oven to 350F and grease an 8 inch pan or line with parchment paper. Cream together coconut oil, maple syrup, and vanilla. Mix eggs into mixture.
  2. Add all dry ingredients mix until combined.
  3. Stir in blueberries.
  4. Spread evenly into the pan and bake for 25-30 minutes until a toothpick stuck into middle comes out clean.

It has been in my thoughts that this recipe would work great in a loaf pan or as actual muffins although I have yet to try.

As you may know, I like to use hemp in my diet. I first discovered it when trying to find healthy sources of plant based protein and it has turned out to be a great one for my sensitive digestive system. Hemp comes with other bonuses like omega-3 fatty acids and B-Vitamins which rounds out the beneficial nutrient profile needed for a healthy brain and nervous system. I highly recommend it.

Happy Health to You.

Pam Dyer is a Holistic Health Coach who trains people with scoliosis and chronic illness how they can improve sleep, gut health, immunity, and brain function to live full and hurt less.  To book a consult with Pam please email:  butterflysessions@gmail.com