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Hey Everyone,

When I started this blog it was a place for me to post my super simple recipes for family and friends. It eventually turned into a passion for health and wellness and led me to the Institute for Integrative Nutrition to become certified as a health coach. I have shared with you all little tidbits throughout the last year and now I have finally started a full fledged health coaching business!

Outside the Box Health Solutions is a practice of all things health and wellness. Its a place where I can put all my passion into helping others and I am really excited to share with you my brand spankin' new website! Go over to www.otbhealthsolutions.com to see my philosophy on health and wellness and get my latest recipes! I will no longer be posting here. All my latest posts and recipes will be over on my new website. No need to resubscribe though. All new posts will still be sent straight to your inbox.

I want to give a special THANK YOU to all the people who have been with me from the beginning. It's because of you that I had the courage to go back to school and pursue my passion!

2 Quick and Easy Recipes: Almond Butter and Sweet Potato & Banana Cookies

You know when you finally try something you've been thinking about for a while and you say to yourself, "that was so easy, why haven't I done this sooner!" Well that's what happened to me when I finally made my own Almond Butter. Not only is it super easy but it so much cheaper to just make your own.

The second recipe I will share was adapted from Pure Fresh Daily Blog, so thank you for that!

Here are your recipes!

Almond Butter

Ingredients:

2 Cups Raw Almonds
2-3 Tbsp Almond Oil
2 tsp Cinnamon
1 tsp Vanilla extract

Preparation:

In a large skillet, roast almonds over low heat, stirring occasionally, almonds are done when half are browned and become fragrant. Remove from heat and allow to cool for 10 mins. Put almonds in food processor and process until almonds become almost paste- like, this can take up to 15 mins. Continue to process and add Almond oil 1 Tbsp at a time until almonds are desired texture/ creaminess. Add in vanilla extract and cinnamon. Store in glass jar and enjoy!

So stinkin' simple!


Sweet Potato and Banana Chocolate Chip Cookies

Ingredients:
1 1/2 cups Sweet Potato (2 med sweet potatoes)- mashed
1 ripe Banana- mashed
2 Eggs
3 Tbsp Coconut Oil or Ghee or butter- melted
2 Tbsp Vanilla Extract
1/2 cup Coconut Flour
1/4 cup Maple Sugar or Raw Coconut Sugar
1 tsp Baking Powder
1/2 tsp Salt (optional)
1/2 tsp Cinnamon
1/2 cup Chocolate Chips (Enjoy Life brand)

Preparation:
Peel and chop sweet potatoes and steam 15-20 mins, they are done when you can easily slide a fork in them. Mash and allow to cool 15 mins in refrigerator. Mash ripe banana into sweet potato mixture. While sweet potato and banana mixture are cooling, preheat oven to 350 degrees and line a baking sheet with parchment paper. Combine and sift coconut flour, baking powder, salt and cinnamon in a bowl and set aside. Crack eggs in a bowl and mix with hand mixer or kitchen mixer for 1 minute. Add sweet potato banana mixture, coconut oil, and vanilla and mix. Add sifted dry ingredients and mix to combine, add chocolate chips and mix. Using a small scoop or ice cream scooper arrange cookie dough on sheet, you will need to lightly press down on the scoops to form cookies, or they will come out as balls instead of the flat cookie shape. Cook in oven for 30 mins. Allow to cool for 10 mins and enjoy. Serve with your favorite ice cream, some homemade coconut whip cream or alone and ENJOY!

It may seem like a lot of steps but really it is so easy. I highly suggest buying a big bag of coconut flour on Amazon. Its amazing how long it will be before you need more and its cheaper.

If you are enjoying my recipes, let me know comment on my FB page so everyone can see your rave reviews!

Backyard Cookout

Its that time of year again, middle of the summer and backyard cookouts are on everyone's calendar. I, personally love cookouts, any opportunity to have friends over and grill out and just relax I am down! I have come up with a couple recipes to mimic those you may be familiar with from your childhood but with a healthy twist. First course is a Grilled Caesar Salad with Shaved Parmesan and Toasted Almonds, I don't know whose idea it was to grill romaine lettuce but it adds a really great smoky flavor to the salad, the almonds replace the croutons and be sure to get some good quality Parmesan Cheese (the block kind not the kind that comes in the green can). And the star of any cookout, Hamburgers but I've added a Paleo twist the typical vehicle in which to eat your burger, Sweet Potato Bun. I also made a dessert from Primal Palate, Chocolate Cupcakes with "Reese's" Sunbutter Frosting.

These are so good and really do taste just like p-nut butter!

Grilled Caesar Salad
Serves 4

Ingredients:
2 heads of Romaine Lettuce (cut in half lengthwise)
1/2 cups sliced almonds
block of Parmesan Cheese
Caesar Dressing from Primal Blueprint Healthy Sauces, Dressings and Toppings- I know its really simple to make dressings but I can not tell you how many times I have used this book for salad dressing recipes, they are super easy. I highly suggest if you get only one cookbook and then use my recipes for everything else, get this book. Salad dressings are one of the most unhealthy things about salads and this just makes it so easy to enjoy healthy versions of your favorite dressing.

Preparation:
Place the romaine halves on a hot grill for 2-3 mins each side, remove from grill. Put the almond slices on a dry skillet and toast on low heat about 5-8 mins stirring frequently so not to burn them. You will know they are ready when they become fragrant.
Assemble grilled romaine on a plate, drizzle with Caesar dressing, sprinkle with toasted almonds and shave Parmesan cheese on top. First course is done!

Sweet Potato Buns

Ingredients:

2 Fat Sweet Potatoes- I like to use Japanese Sweet Potatoes because they are white on the inside so it gives you the look of a real bun. 

1 Tbsp. melted butter

Salt and Pepper to taste. 

Preparation:

Preheat oven to 400 degrees. Peel sweet potatoes and cut into rounds, use the fattest rounds for your buns and eat the rest as a side dish or cut into fries. Line a cookie sheet with parchment paper and lay the sweet potatoes out. Season with Salt and Pepper and our melted butter over top. Cook for 10 mins, take out of the oven, flip and put back in for another 10 mins. 

Hamburgers Sliders

Ingredients:

2 lbs ground grass-fed beef

1/2 tsp. salt 

1/2 tsp. pepper

Preparation:

In a large mixing bow mix beef and salt and pepper together, form 8 small patties and place on grill for 5 mins each side. Assemble burger on sweet potato bun. Optional add ons: sauteed onions, avocado slices, tomato, roasted garlic spread on burger, ketchup (recipe from Primal Blueprint SDT) or mustard. You could make some coleslaw or a fried or poached egg. Possibilities are endless so get creative! 

Its really simple to create a delicious healthy backyard cookout that everyone can enjoy! You can chose to add more seasoning to your burgers but I like to let the meat shine. 

And if you're missing and burgers you need to check the alibi of this guy.....

If you are enjoying these recipes, please leave a comment either on here or FB and don't forget to subscribe! And keep your eyes peeled (what does that even mean?)  for my new website coming to a computer near you soon!

Brussels Sprouts and Cabbage Salad with Mint Dressing

Here is a really wonderful, nutritious salad that is good anytime of year. I pair it with a bratwurst and sauerkraut with some spicy brown mustard for lunch but this salad could be paired with any meal even breakfast. It makes a ton so bring it to your next Potluck or Backyard BBQ!

Brussels Sprouts and Cabbage Salad with Mint Dressing

Dressing- recipe inspired by Primal Blueprint  Healthy Sauces, Dressings & Toppings by Mark Sisson

Ingredients:
1/2 cup Mint- chopped
3 Green Onions- chopped
1 Tbsp. ginger- peeled and chopped
Juice from 1 lime
2 tsp. Jalapeno pepper- seeded and finely chopped
Salt to taste
1/2 cup EVOO or Coconut Oil

Preparation:
Place all ingredients except Oil in food processor or blender and pulse a few times. Slowly add Oil with blending.

Salad

Ingredients:
1 Head Purple Cabbage- shredded
1 lb. Brussels Sprouts- shredded
1/2 cup or more Raisins
1/2 cup or more Pumpkin or Sunflower seeds- raw
1 small Red Onion- sliced thin
Optional- 1/2 cup Strawberries- sliced

Preparation:
To shred cabbage and Brussels sprouts, use the shredding attachment on food processor or by hand with chef's knife. Combine all ingredients into a large mixing bowl. Add dressing and mix. Serve immediately or for the best results, let sit overnight in refrigerator. Enjoy!

Remember to check out my FB page Outside the Box Health Solutions!

Bulletproof Coffee on Steroids

Here's a really easy coffee recipe to up its health benefits and flavor big time! I mean its like a flavor bomb went off in your coffee. Taking my first sip reminded me of the first time I tried Moonshine. It was 2008, my brother brought  over to my apartment some Apple Brandy, aka Moonshine. I took a swig and the flavor was like a shot to the gut at first I wasn't sure if I like it, a couple minutes later I was ready for another, yep this stuff was good! 

I'm a big coffee lover, not only is it a nice way to start a sleepy morning but I just love the flavor. I usually drink it black but on occasion I will add a splash of heavy cream. I've  never been a huge fan of bulletproof coffee even though I know it has a lot of great benefits including increased fat loss, focus and energy, (coffee (organic) , MCT oil and a pad of grass-fed butter)  but when I added some other spices to it I really enjoy it as a nice treat.  

Be warned, the added spices really gives this coffee a kick and first sip might be quite an experience but like a moth to a flame you will keep coming back sip after sip. 

But before we get to the recipe, what the heck is MCT oil?

Medium-Chain Triglycerides are the most readily used form of fat for energy and it does not take any energy to break them down, its considered the perfect fat because it comes ready to use. Its said to help with increased calorie burning and fat oxidation. Like with everything, just as many reports that promote MCT oil for fat loss there are just as many that show inconclusive results so I encourage you to be your own judge and give it a try. Be your own N=1! 

Another form of MCT is Coconut Oil (YAY!!!!) 

Bulletproof Coffee on Steroids

Ingredients:

1 cup of  organic coffee (about 16 0z)

1 Tbsp MCT Oil - (start with 1, you can work your way up but no more than 2 Tbsp or you will be spending a lot of time in the bathroom)

1/2 Tbsp grass-fed butter (like Keri-gold)

1/2 Tbsp Raw honey

1 tsp dutch processed cocoa

1 tsp cinnamon

1/2 tsp turmeric

1/2 tsp organic vanilla extract

Dash cayenne

Preparation:

Pour all ingredients in a small mixing bowl and use a stick blender to combine, or use a blender or even a food processor. 

Note: you will see some specs from the spices, not all of them will blend completely into the coffee. 

Hey! My photos are getting better! 

The addition of the different spices have some excellent health benefits:

Cinnamon- blood sugar stabilizer

Turmeric- anti-inflammatory, helps with recovery

Cayenne-helps with digestion, stimulates blood flow and circulation

Cocoa- contains iron, magnesium and zinc. Supports bones, heart and immune function.

Raw honey- Powerful antioxidant, strengthens immune system, eliminates allergies and anti-inflammatory

Vanilla- anti-inflammatory and anti-carcinogenic 

And my post would not be complete without a picture of Walker! 

"I choose small pillow over large pillow bed"

Stay tuned for more info on my upcoming website Outside the Box Health Solutions! And if you haven't seen on FB I have a business page now that I insist you go like immediately and leave me awesome comments! Outside the Box Health Solutions FB Page

Chimichurri and Beef, its what's for dinner! Bonus- where do cows come from?

Hello Peeps!

Announcements: Some of you may have seen my post on FB about my graduation from the Institute of Integrative Nutrition. I have mentioned taking online classes from there a few posts ago but now it's official, I am a certified Health Coach! I am so excited to start this new journey, following my passion of healthy living and helping others, its quite possibly the best job IN THE WORLD! FB Business page should be up and running soon shortly followed by my website. If you just can't wait and you've got to reach out to me sooner email me at sinclair@otbhealthsolutions.com. Keep your eyes peeled (what does that even mean anyway) for links for my stuff soon!

I am going to give you the bonus first because I am that kind of awesome! Where do cows come from? Well my cow comes from this amazing little farm in Carnesville, GA called Indian Creek Angus. I have ordered from them twice now and their meat is legit! The are Certified Naturally Grown, a member of Georgia Organics and Eat Wild, and Animal Welfare approved, basically they are happy cows. They do not have the USDA Organic certification because not only are they hella expensive but also the government makes these small farms jump through crazy hoops to get it and takes a long time. These nice folks encourage everyone to take a trip to the farm and see for yourself the environment and treatment of their animals. Besides after everything we know about our government's involvement with the food industry can we even trust their labels? But that is a whole other can of worms! Check them out, their meat is awesome they have lots of options for you to choose from, get together with you friends and buy in bulk it will save you money in the long run! It took my husband and I about 6 months to eat our quarter of cow.

And the moment you've all been waiting for, on to the recipe.....

Chimichurri is defined by Wikipedia (the most reliable source for definitions) as a green sauce used for grilled meat, originally from Argentina.^[1][2] It is based on finely-chopped parsley, minced garlic, olive oil, oregano, and white or red wine vinegar. 

I think the main difference between chimichurri and pesto is nuts, basil, cheese (I don't use cheese in my pesto) and pesto is Italian.

It goes great on steak, chicken, or even fish or shrimp. I have a friend (you know who you are) who eats it by the spoonful, she's a little strange! There are lots of different ways to make Chimichurri as there are for pesto, you can add in cilantro or a little jalapeno, or add a little finely diced tomato but this recipe is the basic, everyday stuff.

Chimichurri:
makes about 10 oz.
Keeps in the refrigerator about two weeks

Ingredients:
2 cups Parsley- just chop the stems off but don't worry about ripping off the leaves
2 TBSP Red Wine Vinegar
3/4 cup Extra Virgin Olive Oil
3 Garlic Cloves (or more for fending off vampires)- smashed and peeled
1 Shallot- rough chop
1/2 juice and zest from Lemon
Salt and Pepper to taste

Preparation:
Get ready, this is REALLY hard! Put parsley and 1/4 cup EVOO in food processor and pulse to breakdown parsley, add the rest of the ingredients and mix till all is combined and texture is thick.

That's it! Top on your favorite protein and Enjoy!

Skirt steak with veggie kabob and jicama fries

If you don't live in Georgia, go to Eat Wild to find a farm near you and start supporting your local farms today!

SUBSCRIBE!! that is all.

Shrimp and Crab Salad with Poached Egg

Hey There!
I made a really awesome light summer salad to share with you all today. It was inspired by some pictures I saw on Foodgawker.com, if you've never checked out this food porn website its awesome! I will peruse the pages sometimes to get ideas on what folks are eating lately, what's in season and popular ingredients and just some delicious looking pictures. Best of all, you can enter in the search certain dietary requirements like Paleo, gluten free, dairy free and you will be given a bunch of great recipes. I love using fresh seafood from my friend Tom at Tom's Awesome Seafood, if you are lucky enough to be in North Fulton or Marietta, GA you can order online and pick up your fish each week at one of his drop off points and farmer's markets. So without further adieu....

Shrimp and Crab Salad topped with Poached Egg and Easy Caesar Dressing

Salad Fixin's

Ingredients:
Serves 4

1 lb. Med Shrimp
1/2 lb. Crab meat
1 Large Tomato- chopped into small triangles or cherry tomatoes halved
1 Red Pepper- sliced
2 Avocados- 1/2 per salad
4 Eggs- poached (see poached egg recipe) 1 egg per salad
2 Tbsp Old Bay Seasoning

Caesar Dressing-
from Primal Blueprint Sauces, Dressings and Toppings

Ingredients:
Makes about 8 oz.

1 Tbsp. red wine vinegar
2 Tbsp. lemon juice
4 anchovy fillets, chopped and mashed into paste
2 garlic cloves, chopped
1/4 tsp. salt
1/8 tsp. black pepper
2/3 cup EVOO
2 egg yolks (optional)

Preparation:
Whisk all ingredients except yolks and EVOO (or use a mini food processor), add in EVOO and yolks, whisk till combined.

Preparation:
In a large stock pot, fill 3/4 with water, bring to boil and season water with 1 1/2  Tbsp of Old Bay seasoning. Once water is boiling add shrimp and cook for 3 minutes, until shrimp is pink.
In a skillet on medium low heat add a little butter (1 tsp.) or other cooking fat, once melted add crab meat and 1/2 Tbsp old bay seasoning and allow crab meat to cook for 8- 10 minutes turning heat to low if meat starts to brown.
In 4 medium salad bowls   Distribute lettuce, tomatoes, red pepper and avocado evenly. Once shrimp is cooked and cooled, distribute 5 shrimp per salad and crab meat evenly. Drizzle dressing over salads and top with poached egg.
Enjoy!

Really easy light salad that would be great anytime of day! If you are looking to bring this to work with you, try a soft boiled egg instead of the poached egg to get the yolky deliciousness of a poached egg. Its the same process as a hard boiled egg but you only let the egg boil for about 4 minutes.


Hope y'all are enjoying these recipes and my hilarity! Don't forget to subscribe to get these tasty treats delivered straight to you inbox!

Until next time, Happy Cooking!

DIY Cleaning Products

No its not food, but another request I have gotten lately has to do with DIY cleaners. So I did a little research and found that most of the DIY cleaners out there comprise of 3 basic ingredients, distilled white vinegar, baking soda and hot water. Here are a couple 'recipes' I found for making DIY cleaners. I didn't make these up so I can't take credit. The website I found these on are linked to the type of cleaner, but how much easier is it just to come here and have it all laid out in front of you.

What's the benefit for using natural cleaners? You don't need to worry about the harsh chemicals which some people can be very sensitive to; not to mention the fumes from some of those heavy duty cleaners should require you to wear a mask. Plus its a lot cheaper than buying the green cleaning products you can find at the store and you probably have most these products in your house already.

Bathroom Cleaner:

Ingredients:

• Baking soda – cleans, deodorizes, scours
• Borax – cleans, deodorizes, disinfects
• Castile soap or vegetable oil-based liquid soap – cleans
• Distilled white vinegar – cuts grease and soap scum, dissolves mineral deposits, inhibits mold, freshens; reportedly kills 99% of bacteria, 82% of mold, and 80% of viruses
• Essential oils – freshen, disinfect
• Kosher salt – scours, disinfects
• Water

Preparation:

TUB AND TILE CLEANER-

In a jar or spray bottle combine 1 2/3 cup baking soda with 1/2 cup Castile soap. Add 1/2 cup water and 2 Tbsp. vinegar. Sake well before using, apply with sponge or cloth, rinse well.

TOILET BOWL CLEANER: 
Mix 1/4 cup borax or baking soda and 1 cup vinegar in the toilet. Let it sit for 15 minutes (or longer, if necessary), scrub, and flush.

GLASS CLEANER: 
Combine 1/4 cup vinegar and 4 cups warm water in a spray bottle. Use to clean glass or mirrors with a dry cloth or piece of newspaper, or coffee filter because who gets newspaper anymore.

 FLOOR SANITIZER: 
In a bucket, mix 1/2 cup borax with 2 gallons hot water. Apply with a mop or sponge. Rinsing is not necessary.

SOAP SCUM REMOVER: 
Sprinkle on baking soda, scrub with a cloth or sponge, and rinse. Vinegar or kosher salt also work.

CALCIUM OR LIME REMOVER: 
For calcium or lime deposits on a chrome faucet, soak a towel in vinegar and wrap it around the faucet. Let it sit for a couple of hours or overnight.

MOLD OR MILDEW REMOVER: 
Mix 1/2 cup borax and 1/2 cup vinegar to make a paste. Scrub with a brush or sponge and rinse with water. For tough mold, let it sit for an hour before rinsing with water.

*You can add some essential oils to any of these to give them a nice scent.

***I'm cleaning my bathroom today so I will update you guys on how it goes!

Kitchen Cleaners:

Ingredients:

Vinegar
Baking Soda
Lemon
Essential Oil (optional)
Water
Dish soap

Preparation:

ALL PURPOSE CLEANER:

Using funnel, put 1 teaspoon baking soda, 1/2 teaspoon dish soap, and 2 tablespoons vinegar into your spray bottle. Give it a stir/shake. Let it sit for a minute, now fill bottle with warm water and shake it up. Give it a few more minutes to calm down, and add a few drops of essential oil if desired.

SINK OR STOVE TOP CLEANER:

 Put a 1/3 cup baking soda in a bowl. Mix in enough warm water so that you get a nice moist paste. Put paste on sponge or brush and scrub away. Make it as you need it.

GARBAGE DISPOSAL FRESHENER:

Take the pulp from a lemon (preferably one you've squeezed to use for something else) and toss it in the garbage disposal, along with a few thin strips of the peel. Run water and turn on disposal.

MICROWAVE CLEANER:

1-2 cups of water in a large heat-proof glass or ceramic bowl, add 1 Tbsp vinegar. Microwave until about half the water have evaporated. Wait about 10 minutes and DO NOT OPEN THE DOOR. This lets the water cool off a bit and the steam penetrate any baked-on crud in the oven. Remove the bowl carefully; the water will still be hot enough to burn, so wear hot mitts. Scrub the walls of the microwave with a sponge sprinkled with a bit of baking soda; baked on stains should come off with relative ease. Wipe down the microwave with a reusable cloth dampened in clean water and the oven will be sparkling clean and free of odors.

Specialty Cleaners:

GROUT CLEANER:

Ingredients:

baking soda

vinegar

oxygen bleach

Preparation:

 Grab an old toothbrush or a small grout cleaning brush. We'd recommend the special purpose tool because grout brushes have sturdier bristles and are a little bigger, but an old toothbrush will totally work in a pinch. Start simple. Spray the affected area with a 50-50 mixture of vinegar and water, and then scrub with the brush.

 *Here's a tip: forget straight lines, and scrub in circles to remove more grossness from the grout.

 If that's not doing the trick, reach for the baking soda. Make a paste by mixing baking soda with water, then spread the mixture along the grout.Using the brush, scrub the baking soda mixture into the grout, again in circular motions. Rinse well and repeat if necessary.

Try out a steam cleaner. You can rent one from most home improvement stores.

 If that's not enough, turn to a non-toxic oxygen bleach—which is normally combo of borax or sodium percarbonate. Just like baking soda, make a thick paste to scrub into the grout. Leave the paste on the grout for about 15 minutes, and then scrub it off and rinse well.

KITCHEN GREASE CLEANER:

Ingredients:

Vinegar

Baking Soda

Vegetable Oil

Preparation:

Cleaning sticky residue from stove tops and cabinets can be done with vinegar. Pour undiluted vinegar into spray bottle and spray onto surface. Let sit for several minutes. Wipe clean with dishcloth or non-abrasive scrubber.

To use baking soda as a great non-abrasive cleaner for range hoods and appliances, put some baking soda on a damp sponge and wipe the surface down. Follow with a clean cloth to catch any powder residue.

If all else fails, a surprising fact is that grease removes grease. So, a natural vegetable oil on a paper towel can remove a difficult greasy stain on an appliance. Follow with one of the methods above for that like-new sparkle.

For really difficult cake-on grease on stove burners, there is a phosphate-free version of TSP (trisodium phosphate) called TSP-PF that is a great replacement for the toxic, heavy duty cleaners that we all want to avoid.

SCORCHED OR BURNED POTS AND PANS CLEANER:

Ingredients:
1 cup of vinegar
2 tablespoons of baking soda
1 cup of water (give or take depending on the size of your pan)
A scourer (rough sponge)

Preparation:

Fill the bottom of the pan with a layer of water. Add the vinegar. Bring the pan to boil. It should be looking a bit cleaner already. Remove the pan from the heat and add the baking soda. Expect fizz! Empty the pan and scour as normal; if necessary add an extra bit of dry baking soda. 

If there are any super stubborn marks that don't come off with scouring, make a paste of baking soda and a couple of drops of water. Leave the paste on the marks for a while and return to clean as normal.

There are a bunch more for whatever your cleaning need is. Just explore the links to find what it is you are looking for (carpet cleaner, polishing silver). This is a good start and let me know how they work for you!

Please remember to subscribe to my blog and receive these super helpful posts to your inbox, also makes finding recipes like this really easy to save and file. 

OIL PULLING UPDATE:

I went to the dentist, they did not seem to know anything about oil pulling or its benefits nor did they seem to impressed. (But are the ever, even when your oral routine is spot on you never get a "you're doing great" or "everything is looking really good" nope just that nothing has gotten worse. I mean would it kill them to give a little encouragement! 'end rant') So while I believe my teeth look whiter, all I got from the dentist is that they don't look stained. 

Is oil pulling worth it? Its up to the individual, I will keep it in my morning routine because its a habit now and I think my teeth are whiter, as for any other benefits, jury's still out. 

Will oil pulling help with bad breath? Studies suggest that oil pulling is just as effective as mouthwash but won't dry your mouth out. 

Will oil pulling release toxins built up in the body? Studies suggest that since toxins are mostly carried in the blood and not through saliva, probably not. 

Be your own experiment: N= 1 Try it out and decide if its for you! 

Crock Pot Beef Roast with Roasted Rosemary Carrots

I got lots of feedback last week about my Oil Pulling post and I am really excited a lot of you are giving it a go! I am going to the dentist next week so I'll update you all on what they say.

After a super fun filled weekend in NYC I came home to a house with no food in it! I immediately checked the chest freezer for something I could throw in the crock pot for a few hours with left over stuff I had lying around and that is how this recipe came to be.

**Tip- I always like to keep some homemade chicken broth/ beef broth in the freezer for these kind of things. Also, I always keep a couple cans of tomato paste and diced tomatoes in the pantry, those three things are my go to for a quick easy crock pot recipe.

Crock Pot Beef Roast:

Ingredients:

3-4 beef roast (I used shoulder)
1 cup beef broth
1 shallot- sliced
4 garlic cloves- rough chopped
2 carrots- peeled, chopped
2 Tbsp. oregano
1/2 Tbsp. salt (its always a good idea to add extra salt to crock pot recipes)
1 Tsp. Pepper
1- 6 oz. can tomato paste
1- 14.5 oz can diced tomatoes
1 Tbsp. butter or ghee

Preparation:
Heat a cast iron skillet (or just a large skillet) to med- high and add butter or ghee. Once melted, brown the roast on all sides. Transfer to crock pot. Add all ingredients, cook on Low 3-4 hours, remove roast, pour liquid into blender and puree. Pour puree over roast, use as sauce, season with salt and pepper.

It literally is that easy!!

Roasted Rosemary Carrots:

Ingredients:
8 carrots- peeled and chopped
1 Tbsp. melted butter or ghee
1 Tbsp. rosemary
1 Tsp. salt
1/2 tsp. pepper

Preparation:
Preheat oven to 400 degrees. Place chopped carrots into med bowl, add rosemary, salt and pepper, toss to cover. Pour in melted butter, toss to cover. Spread carrots out onto a tin foil lined baking sheet. Bake in the oven for 15 mins, checking once to shake up the pan.

 I also baked some asparagus using basically the same method as the carrots

Enjoy!!

So that is one of the easiest recipes I have ever created. Just goes to show anyone can cook delicious, simple healthy food! Its easy and besides the meat in the crock pot for the 4 hours it probably took a total of 20 mins to prepare and make this. People that think cooking healthy is hard are cooking the wrong foods. When cooking good quality, fresh ingredients, less is more. You don't need fancy seasonings and condiments, let the food shine! The seasoning should be there to enhance the flavor of the food not cover it up.

Happy Cooking!

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The Wonders of Oil Pulling

Man do I LOVE Coconut Oil! I use it in my cooking, I use it to remove make up, I use it as lotion, moisturizer, lip balm. I give some to my dog, the uses are endless and here's another:

I've recently come across a totally awesome way to rid yourself of nasty toxins hiding out in your mouth and scalp, Oil Pulling Method. While this technique has been around for centuries and is an old Ayurveda technique of "swishing" oil around the mouth to pull toxins out. Such toxins as bacteria growing on teeth causing tooth decay and gingivitis, bad breath, its also known to whiten teeth. As an avid coffee and red wine drinker the latter is especially beneficial to me.
I have been using this method for the past month after reading about it and so far I have noticed whiter teeth and less build up of plaque on my teeth (that grimy feeling you get when you run your tongue over your teeth). After brushing in the morning, my teeth would feel nice and smooth until I had my cup of coffee or breakfast or even just after drinking some water I would start to feel that griminess take over my nice clean teeth. With the Oil Pulling my teeth feel nice and smooth and clean all day long!

I know you are wondering, 'What the heck IS Oil Pulling?' So this is the routine. When you wake up in the morning, before you brush your teeth, take anywhere from 1 teaspoon to 1 tablespoon coconut oil (organic, unrefined, cold-pressed) and swish it around for 20 mins. I know that seems like a long time but its actually a nice little routine to get in. I stick it in before I hope in the shower and by the time I'm out and have my bed made I spit it out and then brush my teeth like normal.
Things you will notice upon first taste:
1. Coconut Oil doesn't taste like much so it almost seems like your swishing around your own saliva, but your not the oil is in there doing it thang!
2. It takes about 20 seconds for the oil to melt and at first its a little strange the hunk of oil just hanging out in your mouth but give it a minute and it will melt into a liquid. If you have some real texture issues you can't get over for even 20 seconds you can melt it in the microwave, just be sure its not too hot when you go to put it in your mouth.
3. 20 Minutes feels like FOREVER!! OK, its not forever it's 20 minutes to chill! Guess what, change is hard but this is a habit you will be happy to take on and after a week it will be a routine and you won't even be thinking about the time. If your in a rush, try 10 mins in the AM and 10 mins in the PM, both before brushing your teeth. (Because we are all brushing our teeth twice and day, right?!! And while we are on that, flossing once a day too, right?!)
4. What do I do with the oil when I'm done? Spit it in the trash, not down the drain, I repeat...NOT DOWN THE DRAIN. That's a real good what to clog the pipes. I spit it in the trashcan, no biggie. I guess you could get like a spit can if your into that, or out the window, or in your partners coffee, hehe!

Still not convinced to give this a try, here are some other areas this crazy technique has helped improve: Allergies, Diabetes, Insomnia, Fatigue, Migraines, Asthma, Bad Breath, Teeth/Gums, Joint Pain, Arthritis, Skin Problems.

Don't believe me, I highly encourage my skeptics to google the term Oil Pulling, even though I already did that for you!

My only disclaimer is if you have filings or crowns be careful using this method, some people have said it caused them to fall out. (No one I know but I don't want anyone commenting that I didn't warn them)


What if you can't find the preferred coconut oil (Organic, unrefined, cold-pressed)? Try getting as close to that as possible, organic being the most important.

The kind I use for EVERYTHING is from Costco, its $15 for the most gigantic tub of coconut oil I've ever seen. I will probably use it up in 3 months and I use it daily!

Give it a try and let me know what you think!!

If you're liking these posts, let me know and subscribe, share with your friends, bookmark on your computer, make a t-shirt! Whatever you want to do to show your love is greatly appreciated!!


If you have any questions about the Oil Pulling Method feel free to leave it below!
Until next time!
I leave you with a picture of my Mom's cat, since I know how much you guys love the animal pics.

Crab cakes topped with a Fried Egg, Roasted Brussels Sprouts and Sweet Potato Wedges

Hey there!

This recipe comes to you thanks to Tom's Awesome Seafood for the amazing Lump Crab meat!
If you are in North GA, you can order his seafood online and meet him at one of his drop off spots or in just a month the Farmer's Markets will be opening (YAY!!) and you can stop by his booth for a variety of fresh, local, wild caught seafood.

This delicate dish is simple yet can test your patience. Don't worry its delicious no matter what it looks like!
On to the recipe....

Crab Cakes

Ingredients:

1 lb. Lump crab meat- Lump is more expensive but you really want the larger chunks of crab that come                                   from the claws. While most Whole Foods carry it for about $25/ lb.                                                         Tom's Awesome Seafood carries it for $21.50/ lb. and will make enough for 3 - 4                                   servings or more if you want to make this along side a grass-fed steak!

2 TBL coconut flour
2 eggs
1/4 cup diced yellow onion
1/4 cup diced red bell pepper
1/8 cup chopped fresh parsley
1/2 TBL Old Bay seasoning
1/2 of a lemon- juice
A little Salt and Pepper
1-2 TBL cooking fat (ghee, bacon fat, coconut oil)

Preparation:
Please all ingredients in bowl and carefully combine with your hands so not to shred up the lump crab.
Heat a medium skillet over medium heat, melt 1/2 TBL of cooking fat.
Use a ice cream scooper or roll about 2-3 TBL of crab mixture into a ball.
Once pan is hot, place ball of crab mix on to skillet and gently press down to flatten a little into a cake. (I like to use a rim from a mason jar to help crab keep shape) The crab cake may not stick together great because you don't have a lot of filler in there holding it together. This is normal and OK, still going to taste great even if its more of a pile than a cake.

Allow cake to cook 3 mins to crisp the bottom.
Remove jar rim and carefully flip the cake to the other side, you may have to reshape it a little using a spatula or mason jar rim. (careful the rim will be hot, use tongs)
Cook another 2 mins on this side, carefully remove cake. (Note: Don't get upset if your crab cake falls apart a little, or a lot, its still going to taste great and this is the type of thing that takes some practice and patience, I have to remind myself of this a lot!)

Repeat steps above for remainder of crab mixture. You may need to add a little more cooking fat to the pan so the crab doesn't stick. If you find it it cooking faster than the first one, turn down the heat to a med-low.

Fried Egg

Ingredients:
1 egg per portion of crab cakes or 1 egg per cake (whatever you want)
1 tsp. Ghee or cooking fat

Preparation:
Heat ghee or cooking fat in a small skillet over med-low heat (or use a larger skillet and a little more cooking fat if you want to cook more eggs at a time)
Once ghee is melted crack an egg in the center of the skillet. Allow the whites to cook until the are white and not that raw egg opaque color.
Once most of the egg white is cooked, usually 1-2 mins (the middle may still be opaque) carefully flip the egg. Its helpful to loosen all sides with a silicon spatula so it doesn't stick and break the yolk with flipping.
Let the egg cook 30 seconds to 1 minute. You want the yolk to be nice and runny.
Place egg over crab cake.
*Note: if you want to put a poached egg on top instead this is a great option!

Roasted Brussels Sprouts

Ingredients:
24 oz. or 1 package of Brussels Sprouts- quartered
1 TBL Bacon fat- or other cooking fat- melted
1 TBL ground mustard
1 TBL Turmeric
Few pinches of Salt and Pepper

Preparation:
Preheat oven to 400 degrees, line a baking sheet with parchment paper or aluminum foil.
In a larger bowl, toss quartered Brussels with melted bacon fat. Spread out on baking sheet.
Dust with ground mustard, turmeric, salt and pepper.
Place in oven for 8 mins, take out and shake up baking sheet to move Brussels around, place back in oven for another 8 mins.
Remove from oven, let cool and cook a little (5 mins)
Enjoy!

Sweet Potato Wedges

Ingredients:
1 Sweet Potato- peeled and cut into wedges (Cut sweet potato in half, then half length with, then cut into 4 - 5 sections depending on how large your potato is)
1 TBL ghee or other cooking fat- melted
1 TBL Cinnamon (optional)
1 tsp. cayenne (optional)
Few Pinches of Salt and Pepper

Preparation:
Preheat oven to 400 degrees, line a baking sheet with parchment paper or aluminum foil.
In a med. to large bowl, toss wedges with melted ghee, spread out onto baking sheet.
Dust with cinnamon, cayenne, salt and pepper.
Place in oven for 12 minutes, remove sheet and shake wedges to make sure they are not sticking to the bottom.
Place back in oven another 12 minutes. Remove from oven and allow to cook a little and cool.
Enjoy!

Put it all together to make an amazing and impressive meal. This can serve 2 - 4 people. I make it for two and then save the rest for the next day! Cook once, eat twice!

Thanks for reading my blog and please feel free to let me know how you feel about this recipe or any of them. If you have some requests or questions I will be happy to answer for you! Don't forget to check out Tom's Awesome Seafood and I will be posting more seafood recipes! Not in North GA?? Check out Eat Wild to find some local, fresh seafood near you!
Don't forget to add your email to the little box on the upper right side of the blog to get these AMAZING posts straight to your inbox!!!


Announcement!!
I am so excited to share with everyone that I have almost completed a Health Coaching program through The Institute of Integrated Nutrition to become a Certified Health Coach!! I am starting to work on putting together and launch my own health coaching business to guide you to you healthier you! I will be sure to keep everyone posted on that but finally feel comfortable letting everyone know what I've been up for the past 7 months!

Zoodles Medley

Yes I know it's been a while since I posted, I got busy which lead to me not cooking anything new, just recycling old recipes; I apologize, lets move on shall we.

You don't have to be a fancy chef to make a creative, fantastic, healthy meal, you can simply make one by looking at what you have already in your refrigerator and maybe a handy kitchen utensil. This recipe is something I whipped up using left over vegetables that had about a day or two left and looking at some pictures from some of my favorite cookbooks. It can be served as a vegetarian meal (yep, I said the 'V' word) or you can throw in some left over chicken, turkey or fish for a fantastic light but filling meal. It does require on of my FAVORITE kitchen utensils, a vegetable spiralizer, I strongly urge everyone to go on Amazon and buy one NOW, prices range but I got the $20 one and its great and well worth the money!


OK...On to the recipe!

Zoodles Medley

Serves 1- because sometimes you only need to cook for yourself

Ingredients:
1/2 zucchini- spiralized- If you don't have this just chop up your zucchini
2 Carrots- spiralized- or you can use a vegetable peeler
2 1/2 cups (or more) of chopped left-over veggies- Here's what I had:
1/2 cup yellow squash- chopped
1/2 cup broccolini- chopped
1/2 cup cherry tomatoes- halved
1 cup Brussels Sprouts- chopped
1 clove garlic- minced (smallest chop)
1 cup left over cooked chicken- chopped
1/2 cup left over Organic white rice- Add for athletes or after intense workout like Crossfit.
2 Tbls. Balsamic Vinegar

Preparation:
In a medium saute pan, heat cooking oil over med heat (butter, coconut oil, bacon fat).
Saute garlic (careful not to burn), Brussels, broccolini, squash, carrot and zucchini noodles for about 5 mins, stirring occasionally until vegetables start to soften and garlic becomes fragrant.
Add tomatoes, balsamic vinegar and (if using) left over cooked meat and toss to combine. Continue to cook until meat is warm or tomatoes start to soften about 3 more mins.
Remove from heat, pour into bowl and season with salt and pepper and drizzle a little EVOO on top.
Enjoy!

Don't be afraid to throw in a handful of almond slivers or chopped nuts for some texture!

Even if you are using different vegetables the formula is still the same. You want to add the hardest vegetables to a hot pan and let them begin to soften and then add your more delicate vegetables (spinach, tomatoes, bok choy) You will want to add the EVOO at the end and never use it to cook with. EVOO is highly unstable and oxidizes under heat so its best used as finishing oil or salad dressing.

BONUS!!
Want a quick and easy, healthy dessert!
Besides a giant glass of Vino, take an Apple- I like Granny Smith
Cut it in to quarter inch slices and place on a plate. Drizzle some warmed Almond Butter on top.
Add Ons-
Melt some dark chocolate (70% or higher) and drizzle that on top also- maybe even put a few extra un-melted chunks on there
Top with some Almond slices or slivers.
Use Coconut Butter instead of Almond and Chocolate.

Try different combo's all of them are good and satisfying and healthy- as long as you don't put a whole jar of Almond Butter- try to keep it to a couple tablespoons.

Sorry I don't have a picture of this, when I make it I have a one- track mind that looks something like this....



If you are liking these super simple, easy, delicious recipes or you just think I'm hilarious, or your my Mom and only read it for the photos of Walker, don't forget to subscribe!
Here you go Mom!

Walker and Ross getting down!

Love your feedback- Please leave a comment or if you have questions or suggestions I'll take those too!