Crispy Kale Chips

I love chips!  I love the salt, the crunch, the taste, basically everything about them.  The only thing I don’t love is staring at the bottom of an empty chip bag, realizing it was me who ate the entire thing, and then dealing with the guilt of consuming all those empty calories.  In my house we have a rule, we don’t keep chips around, and therefore helping to save me from myself.  So what’s a healthy alternative when you have that salt/crunch craving?  Kale Chips!  Kale chips are just dehydrated pieces of kale.  The great thing with Kale chips is you can make them in 10 mins and get them to taste however you want.  Kale chips are a great alternative to regular chips, they satisfy that salt/crunch craving, are packed full of nutrients, and easy to make; kale is one of the most nutrient dense cruciferous vegetable, and easily found at most grocery stores.

The Many benefits of Mighty Kale:

♦     An excellent source of Vitamin C, Vitamin A, Vitamin K, Vitamin B6, and contains manganese, fibre, and minerals

♦     Contains high amount of antioxidants like Quercetin and Kaempferol.  Antioxidants help combat free radicals in our body.  Free radicals cause oxidative damage, and are known to contribute to faster aging, as well as certain diseases.

Prep Time: 10 mins

Cook Time: 10 mins

Ingredients:

• 1 Bunch of Organic Curly Kale (Kale is part of the dirty dozen, so best to buy it organic)
• 1 Tbsp Organic Coconut Oil – melted
• 2x Pinch of Himalayan Pink Salt

Options for a different flavour:

*1/2 tsp of Organic Chili Powder & 1/2 tsp Organic Paprika for a BBQ chip flavour
*Onion Powder instead of Himalayan Pink Salt for an Onion chip flavour
*I also like Curry powder and Turmeric
*Nutritional Yeast flakes will add a cheesy flavour

♦  Nutritional Yeast contains fibre, protein, is a great source for B-vitamins, and also contains many different minerals

Directions:

• Preheat Oven to 350 degrees fahrenheit
• Wash and cut Kale into bite size pieces (I use a salad spinner to dry the kale, It crisps better when it’s dry)
• In a bowl toss the kale chips with coconut oil and flavouring of choice
• Bake for 10-12 mins on 350.  Make sure to keep an eye on the Kale as its baking.  I usually check at 8 mins because depending on the size of the kale and your oven the kale can go from crispy brown to burnt very fast.
• Once they have reached your desired crunch, remove from oven and let cool for about 3 mins, this helps them crisp a bit more
• Bon Appetit!

 

 

 

Recipe: Bacon Butternut Squash Soup

With Fall just around the corner I’m excited to try out and share some soup recipes made in my Instant Pot.  This Bacon Butternut Squash soup is quick and easy to make, and is lick the bowl delicious.  I found this recipe on Dr. Kellyann’s website.  I wanted to change a few of the ingredients from her original recipe, and also try it in the Instant Pot.  The Instant Pot version below turned out beautifully.  If you are someone who likes to eat with the seasons, late summer to fall is a perfect time for this recipe.  As the weather is cooling down it’s important to use seasonal produce, and eat hearty foods that warm you up.  This recipe is paleo, gluten free, dairy free, and can be made vegan.

Health benefits of Butternut Squash

     ♦    Full of vitamin A which helps boost your immune system

     ♦    Supports your vision and reproductive system

     ♦    Contains a high amount of potassium which helps support strong healthy bones 

     ♦     Potassium can also help to alleviate and prevent muscle cramps

Prep Time: 10 mins

Cook Time: 20 mins

Ingredients:

• 1 Large butternut squash, peeled and cut into large chunks
• 3 carrots, peeled and cut into large chunks
• 1/2 lb bacon I purchase local, free range, gluten and nitrate free bacon from Gelderman Farms
• 2 small onions chopped
• 2 small apples chopped
• 2 cups of chicken stock Recipe here I did a batch w/o salt that I use for cooking
• 1 cup of coconut milk
• 1 tsp of himalayan pink salt
• 1/2 tsp sage
• 1/2 tbsp ground nutmeg
• 1/4 tsp ground curry
• 1/2 tbsp ground cinnamon to taste
• 1 tsp turmeric (optional) 

Directions:

• Preheat oven to 333 degrees fahrenheit
• Slow cook bacon in the oven until desired crispness (about 30mins)
• Put squash, carrots, onions, apples, stock, salt, sage, and curry into the Instant Pot
• Cook the soup for 10 mins HP, then 10 mins NPR (Natural Pressure Release)
• Puree the soup using an immersion blender
• Blend in 1 cup of organic coconut milk
• Add nutmeg and cinnamon starting with above measurements then to taste
• Crumble in the crispy bacon
• Bon Appetit

♦     For extra health benefits add 1 tsp Turmeric.  Turmeric contains curcumin which is a natural anti inflammatory.  Other benefits of turmeric (curcumin) are improved brain function, lower risk of brain disease, and preventing alzheimer’s disease.  

Recipe: Electrolyte Elixir

Prep Time : 5 mins

About the Drink

Full credit for this cocktail goes to Thomas DeLauer who’s popular YouTube channel has a lot of other great recipes, tips and tactics.  I’ve added the video about this drink at the bottom of this post.  I’m familiar with lemon water in the morning to support detox and digestion but when you’re fasting this is a lifesaver.  I use this drink while intermittent fasting because it balances minerals lost during your fast, hydrates, as well as helps your insulin response when you do break fast.

Ingredients

• 2 Tbsp.  of Organic Apple Cider Vinegar (I prefer Bragg’s brand)
• ¼-½ Tsp. of Cream of Tartar
• ½ Tsp. of Himalayan Pink Salt
• Juice of 1 Organic Lime or Organic Lemon
• Small amount of Stevia* to taste (Optional)
• Filtered and Mineralized Water

*Stevia is an all natural sweetener that doesn’t cause an insulin response.  You can try a couple drops in liquid form or a sprinkle of powder.  Look for organic and be sure to read the ingredients to make sure no other sweeteners have crept into the mix.

Preparation

1. Add all ingredients into Glass or Bottle
2. Fill with Water
3. Mix it well or Shake it in bottle
4. Drink up and Enjoy!

Health Benefits

• Regulates Blood Sugar
• Boosts Gut Health
• High in Potassium and Trace Minerals
• High in Antioxidants (Liminoids & Vitamin C)
• Supports Detoxification
• Hydrates
• Doesn’t Cause Insulin Response (Maintains Fast)

 

Recipe: Chicken Bone Broth

Prep Time: 15 minutes

Cook Time: 12 -24 hours

Ingredients

• 4-5lbs of Chicken Bones/Carcass
• Option of also adding Feet and Giblets
• 1-2 White Onions Chopped
• 3-4 Stalks of Celery with Leaves Chopped
• 2 Carrots, Peeled and Coarsely Chopped
• 3-4 Whole Cloves of Garlic
• 1-2 Bay Leaves
• 2 Tbsp of Apple Cider Vinegar
• Enough Purified Water to Cover Bones
• 1 tsp of Turmeric (Optional)
• Salt and Peppercorn (Optional)

*Please use only good quality bones from a butcher or farm you trust.  The bones should be from free range happy animals that are grass fed and free from growth hormones.

Preparation

1. Place all the Bones in your slow cooker, or large pot
2. Cover Bones with Purified Water and 2 tbsp. of Apple Cider Vinegar
3. Add in Vegetables and Desired Spices (not mentioned above I will use paprika, chilli powder, and braggs all season spices) 
4. If using slow cooker you can cook on low, if using a large pot cook bones until boiling then reduce to simmer
5. Let broth Simmer for 12-24 hours
6. If using an instant pot I cook on broth for 3 hours
7. The longer you cook the broth the more flavorful it will be and the minerals you can obtain from the bones
8. Enjoy!!!

Benefits of Bone Broth

• Heals your gut and helps to overcome food intolerances and allergies
• Reduces Inflammation and Boosts Immunity
• Strengthen Joints and Cartilage
• Improves Skin, Hair, and Nails
• Strengthens Bones, and Ligaments
• Aids in Liver detoxification