Nourished Body Lifestyle

09/02/2024

Kendrick speared the biggest Spot Fin I've ever seen... Love it when the kiddo brings home dinner!

11/15/2022

05/28/2022

One of my favorite garden plants- I'll take any trick to make them produce more!

While sharpening your pruning shears and preparing to head out into the vegetable garden, there may be one plant you tend to overlook – peppers. Whether you’re growing a large, mild pepper variety or something

04/29/2022

Get out those blenders- it's smoothie season!

09/03/2020

Hi Everyone!

I love cooking oil. I’m sure most of you do, too.

Cooking oil doesn’t just add culinary flair to the average kitchen— it’s a staple for preparing food, and we need it for some of the best dishes and meals out there!

Besides the usual suspect ingredients on your plate though, do you ever think about your cooking oil? Where it comes from? How it’s made? How it affects the planet?

Turns out some of the most commonplace cooking oils you reach for on grocery store shelves are culprits for bad health, pollution, and even environmental and species degradation.

We need to think twice before we buy these oils, as much as we love them for cooking.

Luckily, not all cooking oils are bad. In the spirit of keeping things positive (and we could sure use it these days), here are three cooking oils you should be wary of—followed by three infinitely better cooking oils that you should absolutely try.

BAD: Canola oil

This one is practically everywhere! It’s hidden away in processed foods, fried foods, and the average kitchen for cooking and frying, too. But we might not realize just how bad it is — and when you do, you may want to stop using it or chuck out the bottle altogether.

Because of the way it is heated and created, canola oil can cause chronic inflammation (I emphasize this with my clients all the time) and even be bad for your heart...as well as your memory! The way it’s grown and produced is no good for the environment either, as it's almost all genetically modified and blasted with pesticides.

GOOD: Extra Virgin Olive Oil

If you have this grade of olive oil in your kitchen, you’re on the right track.

Olive oil is chock full of healthy fats and produced in a way that’s gentle on the environment. But, if you get extra virgin (the crème-de-la-crème of olive oils), your olive oil will have a unique grade of antioxidants that could boost heart health, metabolism, and much more.

BAD: Palm oil

Like canola oil, palm oil is just about everywhere. Yes, you can buy it as a cooking oil, but it’s more likely you’ll find it hidden in all sorts of processed foods.

Palm oil is absolutely terrible in more ways than one. Because it’s processed and heated so much to be created it’s really bad for heart health. But what’s truly bad about it is that pristine forests are being rapidly destroyed just to make way for palm oil production.

This is terrible to both wildlife and the local human populations that live near these oil farms.

GOOD: Coconut oil

This oil is the focus of many a health craze, and I’m happy to report that its impacts on the environment are pretty low. So, keep using it for cooking, detox, skincare, natural toothpaste, and all those other rad alternative health uses!

Coconut oil is here to stay as a less environmentally harmful and healthier oil. Like extra virgin olive oil, it’s full of healthy plant-based fats that are great for heart health, the immune system, and curbing inflammation.

BAD: Safflower oil

Most people would consider this type of cooking oil relatively harmless.

However, compared to more omega-3 fatty acid-rich oils, safflower could actually be considered not all that great for your health! It’s higher in omega-6 fatty acids than omega-3’s. The problem is, our general diets are often already loaded with omega-6’s and we’re trying to optimize a ratio with omega-3s. So omega-6 rich foods will further push us out of optimal balance, and can have problematic effects on things like heart health, inflammation, and cancer risk in your body.

GOOD: Avocado oil

(My FAVORITE) It might not have the reputation of olive oil, but apparently avocado has similar health benefits and qualities. It also contains oleic acid: an antioxidant most famous for being in olive oil, which helps keep down chronic inflammation and reduces heart disease risk. It’s also got a high smoke point (meaning fewer carcinogens in your food) and can be used to roast and bake just about anything!

Do you use any of these oils? There are far more out there besides these. I love using sesame oil, walnut oil, avocado oil, and almond oil. And of course, I use ONLY organic non-gmo oils, like last thing in my kitchen.

Be proactive in protecting your healthy- educate yourself before you buy!

08/09/2020

06/25/2020

Spread it on nice & thick... From breakfast lettuce wraps this morning to the grass-fed steak fajitas this evening, home made guacamole is the 💣
It's not just about getting those extra veggies in a meal. Avocados are loaded with monounsaturated fats and heart-healthy fiber. The ultimate nutrient-dense condiment, it can even help lower your risk of heart disease and stroke- the potassium is essential in regulating blood pressure & balancing fluids in the body. Plus all the antioxidants (beta-carotene, zeaxanthin and lutein), vitamins (E, C, niacin and K) & minerals, giving your nutritional intake a huge boost. So enjoy this superfood- your tastebuds will love you as much as your heart! 💚

06/11/2020

The most popular dish in my house these days? My easy-peasy Parmesan Chicken... This is my gluten-free, all-organic keto version that the whole family swears is WAYYYY better than any original version! If you want to put a cleaner twist on this family favorite give it a try. Don't even tell them if you want- Promise no one will be disappointed...
🍽
INGREDIENTS: (all organic if possible!)
Chicken Thighs
Sea Salt
Pepper
Garlic Granules (powder if you don't have the granules)
Onion Powder
Italian Seasoning
Basil
Grated Parmesan
Tapioca Flour
1 or 2 Eggs (depends on how much you are making)
Almond meal

So start with chicken thighs- forget the breasts. If you want moist & tender meat, you have to go with the thigh. Season the chicken with a little sea salt, pepper & garlic granules. In another bowl combine almond meal with a HEAVY load of all seasonings and Parmesan- and I mean heavy! You can not overload on flavor here... Dust the meat in plain tapioca flour (shake off excess), dip in a well beaten egg, then dredge well in almond meal mixture. Heat a large skillet on medium & add a light layer of olive oil. When hot, lay the chicken in the oil layer. DON'T move it or flip it UNTIL golden brown- this keep the breading on well. When golden around the edges, use tongs to flip the meat & repeat. sprinkle a little extra parm on top as they finish. Voila! Serve over your favorite veggie or top a salad- a totally clean utterly deLISH dish that will totally disappear. Enjoy!!

01/12/2019

01/09/2019

Because I just can't let go of the holidays, and this recipe is just too good... Just had to make it again... Gooey, sweet and savory- it's even delicious for dessert!

It's Kid's Day Wednesday, but I am putting a little twist on it today... This recipe is all about a veggie dish that kids will love, even though is is full of things they might not normally eat...
Adapted from a recipe by AIP Lifestyle, this is a dish I make for every holiday event now because everyone gobbles it down- not ever realizing how healthy and clean and nutritious it is. They are too busy 'oohing and ahhhhhig' over the warm, gooey sweet and savory goodness to even think about it being good for them. A perfect transition or introductory side when you want young ones to try something that will help lead them to experimenting more with their food- while you fall for it too! I promise you won't be disappointed. I make it all the time now, because it is so yummy I even eat it for dessert... Yes, it is that good. Plus, it not only serves my Pegan diet lifestyle, it falls in to every category from Paleo, AIP, Keto, Pescetarian to Vegetarian, Vegan and Whole 30. It is gluten-free, grain-free, sugar-free and dairy-free. So everyone can eat and enjoy- as it should be. And remember, organic everything is best! Now let's get Nourished...

SWEET POTATO AND APPLE BAKE

INGREDIENTS:
3 medium sweet potatoes
3 sweet pink apples (such as pink lady or cripps)
2 medium yellow onions
¼ cup plus 4 tablespoons extra virgin olive oil
1 can coconut milk
2 teaspoon sea salt

DIRECTIONS:
With a Mandoline (or you can use the slicing attachment on a food processor) slice the sweet potatoes and apples in thinly. Combine the apples and sweet potatoes in a large bowl, tossing them with the salt and ¼ cup olive oil.
Then slice the onions in thin slices using the mandoline once again. Put 1/3 onions in a separate bowl and the other 2/3 onions in a hot cast iron skillet with 2 tablespoons EVOO and sauté until browned (about 20 minutes)
In a deep baking dish (9”x13”) coat the bottom with 2 tablespoons of olive oil. Evenly sppon ½ of the apple sweet potato mixture in the dish. Layer the 1/3 of the onions that did not get sautéed over the apples & potatoes, then top with the remaining mixture of sweet potatoes and apples and lightly press down layer. Pour the coconut milk evenly over the entire casserole.
When sautéed onions are a deep golden brown, remove from heat and carefully spread over top of casserole.
Cover with tin foil and bake at 350 degrees for 90 minutes. Take tin foil off for last 15 minutes. Test with knife in middle for doneness- everything should be soft and easy to cut. Let sit for ten minutes so the casserole can absorb juices before serving.

01/07/2019

Celery is one of the most nutritious vegetables we can consume, as it is a rich source of magnesium, potassium, and vitamins C, A, B, and K. It is also high in phytonutrients, which act as potent anti-inflammatory and antioxidant agents, strengthen the immune system, boosts the intracellular communi...