gut healing blueberry gelatin gummies

Gut health is a hot topic with leaky gut being linked to everything from severe autoimmune diseases to food allergies and even anxiety and depression.  As a mother of a child with severe food allergies and one with a suspected dairy intolerance that affects his behavior, I'm focusing on healing and strengthening our guts to help alleviate some of these issues.

 The amino acids in gelatin, glycine and proline, are particularly beneficial for healing the gut and also do wonders for hair, skin, nails and the immune system.  Homemade bone broth is a great way to get gelatin into our diets (I also really like Bonafide Provisions grass fed/pasture raised broths available in the freezer section at my Whole Foods), but my kids don't always want to eat broth or soup so alternative methods of delivery are required.  These gelatin gummies have been a huge hit and they're just fun!  The flavor possibilities are endless but I particularly like this blueberry lemon recipe as it uses real fruit, not juice and the boys love them.  

1 cup frozen blueberries
1/4 cup fresh squeezed lemon juice
1/2 cup water
zest of 1 lemon
4 Tbsp honey
1/4 cup grass fed beef gelatin

 Combine the blueberries, lemon juice, water and zest in a blender until combined.  Pour the mixture into a sauce pan and add the honey, then the gelatin stirring with a whisk while heating the mixture on low for 5-10 minutes until everything is combined and is a thin liquid consistency.  Pour the mixture into molds (I use these silicone lego molds) or a glass baking dish and refrigerate for 30 min to 1 hour.  Cut into pieces/remove from the molds and enjoy!

4 ingredient chocolate brownie bites

Oliver is currently telling me he "need more brownie"....done!  These chocolate "brownie" bites contain protein, healthy fats and no refined sugars making them an ideal snack or breakfast.

I know we've all seen a million recipes for this kind of "ball", but I really like this recipe from Fit Foodie Finds (check out all her great recipes and ideas).

Here's why I like them:
1.  They require only 4 ingredients that I already had in my pantry and are easy to make in about 5 minutes.

2.  The dates give a nice balanced sweetness, but they're not too sweet.  Plus, the dates provide lots of fiber, vitamins and minerals that sugar lacks.  I used organic pitted deglet noir dates.

3.  My husband and kids love them.  While Oliver will pretty much eat anything, the other two are picky!

4.  They satisfy my never-ending need for a quick and easy healthy snack for all of us.

Enjoy!

back to school breakfast: protein packed granola is a great alternative to store bought cereal

I have a love-hate relationship with cereal.  I love it because it's easy- my 4 year old can make it himself and my kids really like it.  And I hate it because it lacks real nourishment: it's typically low in protein, processed, and high in sugar.  It also goes right through my kids leaving them hungry 30 minutes after eating.  I've spent my fair share of time in the cereal aisle and have yet to find anything that's a great choice.  Sure, there are some fine choices, but nothing that comes anywhere close to this recipe for real nutrition and staying power!

This recipe for Nut Butter Granola is super nutrient desnse...here's the breakdown:

• 15 grams of protein and only 6 grams of sugar per 1/2 cup serving!  
• healthy fats including omega-3s and lauric acid to boost immunity
• 1/2 cups meets the recommended daily amount of zinc and magnesium for young children (2 nutrients most kids AND adults don't get enough) 

And here's the recipe:

2 Tbsp coconut oil
1/4 cup butter (ideally grass fed, like Kerrygold)
1/2 cup nut butter
1/4 cup real maple syrup (plus or minus depending on your family's taste preferences)
1 tsp vanilla
pinch of cinnamon
pinch of salt
2 cups oats
1/2 cup pistachios*
1 cup cashews*
1 cup pumpkin seeds*

1. Combine the oil, butter, nut butter, maple syrup and vanilla in a sauce pan and heat on low until combined
2. Pulse the cashews, pumpkin seeds and pistachios lightly until some are broken up but some remain whole (I only do this because my 2 and 4 year old prefer the nuts to be broken down).
3. Pour the wet mixture over the dry and stir adding cinnamon and salt
4. Spread the mixture on a baking sheet and cook at 350 for 20-30 minutes or until it begins to dry (the timing may vary depending on your oven and taste preferences).


* You can use any nuts and seeds that you like but I use these because they're some of the highest in protein, magnesium and zinc.

enjoy!

Read more about why zinc and magnesium are such important nutrients for our kids and ourselves here.

Roasted Eggplant Spread Recipe: A healthy & tasty summer alternative to hummus

Wondering what to do with that eggplant?  You should turn it into a super simple and delicious healthy roasted eggplant spread.  I used farmer's market fresh ingredients to make this adapted version of Barefoot Contessa's Roasted Eggplant Spread Recipe.  She uses red peppers but I didn't have any so I used the peppers listed below.

Here's what you'll need:
1 medium eggplant
1 jalepano (seed and ribs removed to take the heat down)
2 sweet banana peppers
2 small red onions
2 cloves of garlic
Olive Oil
1 Tbsp Tomato Paste (I've been using the Bionaturae organic brand in a glass jar to avoid the BPA found in cans and it's great!)
Salt & Pepper

For cooking directions, head over to see Barefoot Contessa's Roasted Eggplant Spread Recipe

photo courtesy of Girl By The Lake

This spread reminds me of Tarantino's eggplant spread/dip they bring you when you sit down out at Tarantino's Italian Restaurant in Lincoln Park.  It's great with veggies, on bread or crackers or even on its own.

Enjoy!

One dish dinner: white fish with lemon, fennel, tomatoes and capers

The July issue of Martha Stewart Living featured this one-skillet white fish dinner recipe stating that it "might just become your dinner-party go-to all summer long".  This could be true, or at least make a regular appearance in your rotation.  And it couldn't be simpler.  I used ingredients that I had on hand and it turned out great!

Here's my version of Martha's white fish recipe which served 2 adults and 1 child:

1 lb white fish
1 cup (or more) cherry tomatoes sliced in half
1 lemon
2-3 Tbsp capers
1/2 red onion cut in large slices
1/4 cup pitted olives of your choice: sliced in half
1 large fennel bulb sliced
Artichoke hearts (I didn't have these but Martha suggested using them)
white wine (I used Savignon Blanc)
olive oil
salt and pepper

place veggies in a dish and top with white fish, olive oil, white wine, juice of 1/2 lemon, 1/2 lemon thinly sliced and salt and pepper.

Bake until the juices bubble and fish is done (I baked at 350).  You can also put this on the grill per Martha.

Speaking of the juice, it was delicious: tangy, tart and salty....perfect with crusty sourdough bread.

Summer Appetizers: Roasted Tomato and Zucchini with Goat Cheese Recipe

Roasted tomatoes are one of my favorite summer foods and when combined with goat cheese, make the easiest healthy summer appetizer.

Roasted zucchini is another favorite summer recipe that also tastes great with cheese (what doesn't).  I used a delicious goat milk gouda this time but it would also taste great over goat cheese.

Roasted Tomatoes:
*Half tomatoes and toss lightly with olive oil
*Lay cut side up on a roasting sheet
*Roast at 250 for a few hours or until they begin to shrivel, dry out and taste sweet (just make sure to pull them before they start to burn).

Roasted Zucchini
Slice zucchini into thin slices (about the thickness of a quarter)
toss lightly in olive oil
lay flat and sprinkle with salt and pepper
Roast at 350 for 30 minutes (or 250 for longer) or until they begin to brown and shrivel (just keep an eye on them).

Toast bread of your choosing (I like sourdough or french) under the broiler, layer with goat cheese and top with roasted veggies.

Enjoy!

Fennel Detox Smoothie

Fennel has potent detox abilities and digestive aids.  I was inspired to make this by the fennel juice at Harvest Juicery in Chicago.  The fennel at Logan Square Farmer's Market looked great and when combined with lemon, grapefruit, mint and a few tart cherries (optional), this juice is refreshing, invigorating and...detoxifying.

*1 bulb of fennel plus leaves: end removed, separated and washed
*Juice of 1 lemon
*1 small handful of mint (about 2 Tbsp)
*1/2 large grapefruit (or more)
*8 tart cherries (optional)

Tart cherries' benefits include reducing inflammation and helping you sleep better.  Plus, they add a little brightness to this drink.

Enjoy!

Should you be eating lentils?

Did you know that 1/2 a cup of lentils is a 115 calorie, protein and fiber rich, super nutrient dense and satisfying snack or side?

Lentils are one of my favorite "health" foods.  Especially now that I'm trying to avoid wheat and corn (most of the time :), lentils have been a lifesaver.  I notice that if I don't have some carbs with most meals (especially breakfast and especially while pregnant), I get frustrated easily with my kids, can't concentrate, lack energy for my workout and am just generally crabby!  But if I chose refined carbs, I just want more...and more.  The protein and fiber in lentils helps balance their glycemic load and they're one of the easiest legumes to prepare and digest.

Let's look at what a 1/2 cup of cooked lentils contains:

Paleo Carrot Bread with a side of fatty food for thought: A G&P weekly bite

I baked this paleo almond flour bread to bring to my in-laws cabin for the weekend.  Most of it didn't make it....

For the carrot bread:
I used the Against All Grain recipe for Almond Flour Zucchini Bread but used 1 cup of carrots (diced to a rice consistency in a food processor) instead of zucchini.  I also cut the honey just a bit (3 Tbs instead of 4).  You can always drizzle a bit of honey over the top if you wish.  It was really SO good!

And for the butter topping: 
I put a little real butter on top....
Have you seen the latest Time Magazine article: Ending the War on Fat.  I just finished reading it and I would highly suggest trying to get your hands on it!  It's nice to see that this whole fat issue is finally going mainstream.  Here are a few of my personal highlights from the article:

• In 1980, the U.S. Department of Agriculture (USDA) issued its first dietary guidelines, and one of the primary directives was to avoid cholesterol and fat of all sorts.... The prevalence of Type 2 diabetes increased 166% from 1980 to 2012. Nearly 1 in 10 American adults has the disease, costing the health care system $245 billion a year, and an estimated 86 million people are pre diabetic
• School districts across the country have banned whole milk, yet sweetened chocolate milk remains on the menu as long as it’s low-fat.
• From 1971 to 2000, the percentage of calories from carbohydrates increased nearly 15%, while the share of calories from fat fell–in line with expert recommendations. In 1992, the USDA recommended up to 11 servings a day of grains... The idea here was in part to cut calories, but Americans actually ended up eating more: 2,586 calories a day in 2010 compared with 2,109 a day in 1970. Over that same period, calories from flour and cereals went up 42%...
• study after study has found that it’s very difficult to lose weight on a very low-fat diet, possibly because fat and meat can produce a sense of satiety that’s harder to achieve with carbs, making it easier to simply stop eating.

And finally!! :)

• We should be focusing on the quality of food, of real food.”....The staggering rise in obesity over the past few decades doesn’t just stem from refined carbohydrates messing with our metabolism. More and more of what we eat comes to us custom-designed by the food industry to make us want more. There’s evidence that processing itself raises the danger posed by food. 

If you want to read more about the topic and don't have a subscription to Time online, here's a post I did a while back on fat : Is fat good for you?

How to Snack Happy: An interview with a health foodie blogger and new mom-to-be

I first came across the blog Snack Happy when I saw her recipe for a favorite neighborhood restaurant dish, the kale and brussels sprouts salad at Blue Door Farm Stand.  It took about 2 minutes for me to be hooked on her real food blog and mouthwatering Instagram feed.  Intrigued and hungry, I reached out to her and a few weeks later had tea with this sweet, knowledgeable and glowing woman with a great food philosophy and a serious talent in the kitchen!

Tell me a little about Snack Happy: 

I love food!  It has always been a passsion/obsession and always on the brain.  I started with the name on twitter years ago as I just wanted a fun food name and then started using Instagram 2 years ago and found a fun and encouraging community.  I've met a lot of great people through Instagram, actually.   Now, Snack Happy is a collection of recipes and inspirations.

6 healthy no-cook recipes

With summer right around the corner, who wants to turn the oven on more than necessary.  Here are 6 healthy no-cook ideas for lunch, dinner or a side dish.  Take advantage of the abundance of fresh produce available in the weeks to come.  Enjoy!

1. Prosciutto and Avocado Salad Toasts by Cozy Apron: No need to toast the bread unless you want.

spinach is in season! How to quickly and easily get it into your diet: A G&P weekly bite

Spinach is a cool weather crop and since we just survived a seriously cool weather season, it's looking really fresh and good right about now.

The best source for the freshest spinach right now is your local farmer's market.  

Try storing washed (and dried) spinach in the freezer as it will crumble easily with just a squeeze of your hand when you take it out making it a quick, kid-friendly (because it's in small pieces) easy (no knife necessary) and nutritious addition to scrambled eggs, lentils, pasta, soups, burgers, meatballs, smoothies etc. etc... 

• Spinach is a powerhouse of nutrients including vitamin A, iron, Vitamin C, folate, magnesium and vitamin K.  
• It's also a potent anti-inflammatory making it great for anti-aging ;)  
• A recent study showed that spinach helps protect the GI (gastrointestinal) system from damage and inflammation (thought to be a major contributor to allergies, immune problems and skin issues like eczema).

PS, I recently asked friends and readers for ideas for blog posts and ways to keep my readers engaged and snag new readers.  One friend's idea was to post little news flash-type blurbs that keep people coming to the blog, are quick and easy for me to write and also provide a quick bit of inspiration for you to read (because I know we just don't have much time for anything these days).  So this is my first of those little blurbs, aka G&P weekly bite.  Expect more on nutrition and wellness but also fashion and design and who knows what else!  You can also follow Green & Plenty on Instagram for lots more tips and ideas that don't make it to the blog.

Raising a family in Chicago: An inspirational Chilean woman's take on food, parenting and making the most of our city

I always think it's interesting to hear from other mothers about the ins and outs of raising children.  I'm relatively new to all this, so I'll take any tips and ideas I can get!  Getting to know Antonella, a Chilean woman living and raising a family in Chicago has opened my eyes to many fresh and inspiring ideas.  I think you'll agree....

Antonella came to Chicago only a few years ago by way of Chile and Europe and we've had the pleasure of becoming close with her family over the last few years.  She's easily one of the most beautiful and intriguing women I know.  I love her style, easy and interesting conversation, quick wit, curiosity, adventurous spirit and positive energy.  She always brings something new and delicious to the table (literally and figuratively) and leaves you thinking about food, family and the city and cultures around you in a different way.

The boys and I recently spent an afternoon with Anto and her 2 children where we chatted, chased kids and she prepared an amazing lunch for us...recipes and convo details below.  Enjoy!

2 simple and delicious new recipes: Anto's Kid-Friendly Lentils and Smoked Salmon Carpaccio

Inspirational woman, Antonella Lagomarsino, a Chilean woman living and raising her family in Chicago, recently prepared lunch for me and my 2 boys and served these lentils that she makes weekly for her family along with this smoked salmon carpaccio that she often serves when entertaining.  These two recipes have quickly become 2 of my favorite go-to recipes.  They're both easy and delicious!  Enjoy!

Chilean Style Lentils: 

1 bag (16oz) lentils, rinsed, and soaked in water overnight.

1 box beef broth (32 OZ)

2 slices Bacon chopped small, or 1 mild sausage shredded.

1 medium onion (or 1/2 big onion), chopped in small squares

1 tsp minced garlic

1/2 bell pepper (any color)

1 small carrot, grated (optional)

1/3 cup rice or quinoa

1 tsp salt and 1/2 tsp black pepper

1 tsp oregano

1 tsp paprika

1/2 tsp cumin

Strain the water from soaking overnight, and put lentils and beef broth in a big pan. bring to a boil. In the meantime, on a frying pan, fry the bacon till crunchy, add to lentils. Lower the fire.

With the remaining oil from bacon, fry/sautee onions and garlic till browned (3 minutes aprox), (if it looks dry, add a spoon of olive oil) then add pepper and carrot (optional) and salt and peper. (5 min aprox) when ready, add this to the lentils, stir, add the rice or quinoa plus the oregano, paprika and cumin , then let it cook for 20 minute in low fire (as you do with the rice).

Serve hot on a bowl with grated parmesan cheese on top.

enjoy!!

Smoked Salmon Carpaccio
1 package smoked salmon
Olive oil
Capers
Parmesan Cheese
Fresh lemon juice

Cover a large dinner plate or platter in a thin layer of olive oil.  Lay the smoked salmon over the olive oil and sprinkle with fresh lemon juice from about 1/2 -1 lemon.  Grade fresh parmesan cheese over the top (about 1/4 cup) and add capers (a few tablespoons).  Serve with crackers, crispy bread or on it's own.

PS I've been making the smoked salmon at least weekly lately as a simple and healthy lunch served with a side salad.  Look for wild smoked salmon without nitrates for the best health benefits.  

the best homemade peanut dipping sauce for your spring rolls, noodles or salads

Yesterday I posted this recipe for grain-free sweet potato nacho bowls and today I'm posting this recipe for gluten-free veggie spring rolls with peanut dipping sauce that uses many of the same veggies as the nacho bowl so you can prep once and eat multiple times.  According to a recent Wall Street Journal article, produce prices are on the rise, big time, which makes letting your vegetable drawer grow moldy particularly annoying, wasteful and expensive!   Plus, a variety of colorful veggies is beneficial to reducing your risk of cancer, heart disease, accelerated aging, diabetes and weight gain. AND, these rolls are a fun way to get your kids involved in the kitchen and expose them to a variety of colorful vegetables and textures.

sweet potato nachos bowls

Adding more veggie variety to your diet is essential, but often time consuming and expensive!  Here's 2 recipes that use the same colorful vegetables in 2 flavor-unique dishes that allow you to get more bang for you buck & your time by prepping once but eating twice (or even 4 times if you count leftovers)!

I try to avoid wheat and corn on most days by replacing them with more veggies so after spending a recent morning at the fruit and veg market going a little overboard, I came up with these two dishes that I must say turned out pretty well!

These sweet potato nacho bowls and veggie spring rolls combine a variety of veggies for a meal that will leave you satisfied but not at all missing the heavy grains!

An easy and delicious broccoli recipe

I've talked about the benefits of broccoli a lot on this blog (here, here and here) and I think it's because I'm trying to convince myself to love it...but I rarely do LOVE it...especially when pregnant.  However, I came up with this super simple recipe that actually left me craving more so I thought I would share:

2 pieces of nitrate free bacon
1 large head broccoli chopped into small pieces
1 handful of greens (I had some kale and swiss chard leftover so I threw it in but this is optional)
2-4 cloves of garlic: diced (I used 4 but if you're not so into garlic, go with less)
1 pad of butter* (preferably grass-fed)
2-3 tbsp real maple syrup
salt and pepper
crushed red pepper (optional)

• Brown the bacon in a sauté pan and add the garlic just before the bacon is ready.  
• Remove the bacon once it's browned and set aside (full disclosure- I ate one of the pieces that I 'set aside'...oops)
• Add the butter* and broccoli and sauté until bright green.  
• Add the maple syrup and cooked bacon (chopped into small pieces) and salt, pepper and crushed red pepper to taste and stir. 
• When the broccoli browns/caramelizes on the tips just a bit it's ready.

So you may think that the bacon, butter and maple syrup take away from the "healthy" benefits of the broccoli, but my take is that if you're otherwise not eating/serving broccoli (or any other veg) because you don't love the way it tastes, do what it takes to make it taste good-within reason of course.  And besides, you need the fat to help absorb the fat soluble vitamins in the broccoli!

Enjoy!

*If your bacon is very fatty, you may not need the butter.

how to make bone broth & the many benefits

My 4 year old has been a super picky eater lately so I'm racking my brain for creative ways to get more nutrients in his diet.  Soup is one of his favorite foods and bone broth is a great natural, easy and affordable way to up the nutritional value of those soups.  And it's not just for 4 year olds...

The simplicity and health benefits of bone broth can't be beat and it's incredibly affordable and versatile.  Plus, it helps reduce waste...ever buy a rotisserie chicken and end up throwing what seems like half of it away?  Here's how you can use that chicken to make bone broth and some of the benefits of said broth:

Healthy Snack Ideas: 2 minute honey avocado "butter"

My family loves guacamole but it can be a little time consuming to make or just too spicy for some kids.  Here's an idea for a sweeter avocado dip/spread that's incredibly simple, versatile and as my 18month old says "mmm mmm"!

Here's what you'll need:
1 ripe avocado
honey
sea salt

Traveling with kids: Calming foods and keeping them occupied.

I flew with our 18 month old and nearly 4 year old recently and I was really nervous about our 3+ hour flight. When you're on a plane or in a confined car, the last thing you want is a hyper, restless child.  Here are a couple things that worked for us and some things I'll try next time:

Snacks:
Snacks are a must when traveling but since my children, like many, are very sensitive to high sugar, high glycemic foods and artificial ingredients, we have to be careful about what we give them, especially in high pressure situations ;).  I put together this little list of calming foods that are portable, readily available and still appealing to kids (and me as I needed a little help too).

The following foods either contain melatonin, a sleep-inducing hormone, relaxation inducing nutrients or tryptophan which is converted to seratonin (another relaxation hormone) and melatonin.