Pickled Red Onions

This is possibly the quickest, easiest way to transform your meal into something special. It's true - imagine a simple taco, now imagine said taco with pickled red onions on it. Let's think outside this taco for a minute and explore what else you could improve with these onions. Sandwiches, salads, grilled cheese, fried rice, quesadillas, hot dogs - there are many more but I'm starting to get too hungry thinking about it. 

I like to keep a jar of these in the fridge and put them on everything. Since I can't have hot sauce, (why are you a nightshade, chile pepper???) I use these instead. They're not spicy at all but fulfill the same need with their sharp, briny punch. 

Feel free to add more aromatics if you like -  bay leaf, chiles, other seeds. I leave everything free floating in the jar but you can wrap the aromatics up in a piece of cheesecloth to keep things tidy. 

Pickled Red Onion

1.5 teaspoon kosher salt

1 teaspoon sugar

1/2 teaspoon black peppercorns

1/2 cup or so white vinegar

1 red onion, thinly sliced

Add kosher salt, sugar, peppercorns and vinegar to a 12-16oz jar. Shake or whisk to dissolve. Add onion slices to jar, pressing down to fit if needed. Top off with water so onions are covered in liquid, if needed. Leave them alone for one hour. After that, they are ready to eat. Store in fridge. 

Lemon Poppyseed Bread (Paleo, GF, DF)

I love that we can call this 'bread'. Bread sounds so much healthier than snacking cake, which is what this really is. I tried to keep things simple - no weird flours or anything. Just the usual paleo ingredients. 

There is no added sugar - just the sweetness of the banana. I like to use super ripe bananas that are soft and heavily spotted. They are nice and sweet. For me, it's a sensible amount of sugar but feel free to add 2 - 3 tablespoons of honey, agave or maple syrup if you're looking for that sweet fix. 

Makes one thin loaf. 

Paleo Lemon Poppyseed Bread

1 super ripe banana

2 eggs

1/2 teaspoon vanilla extract

zest of two lemons

2 tablespoons coconut oil, melted

1/2 cup coconut flour

2 teaspoons arrowroot powder

2 teaspoons poppyseeds

1/2 teaspoon baking soda

pinch salt

pinch nutmeg

Heat oven to 350 degrees. Grease or paper a loaf pan. Set aside. 

In a medium sized bowl, very thoroughly mash the banana. Add eggs, vanilla, zest and oil. In a small bowl, whisk coconut flour, arrow root powder, poppy seeds, baking soda, salt and nutmeg. Combine wet and dry ingredients. Be sure flour is hydrated. Transfer to prepared loaf pan. Smooth top and bake 45 minutes. Remove from oven and let cool in pan. 

Father's Day Gift Guide

It's Father's Day this Sunday. Are you ready to fire up the grill, enjoy some family time and raise a glass to Dad? I've rounded up a few gift ideas any pop would love. 

1. A fun summer shift. The crazier the better, in my opinion but I'll leave that up to you. I aim for something he will like but wouldn't necessarily pick out for himself. 

2. Meat. It's a little cliche, but seriously, who wouldn't be thrilled with a jerky of the month club membership? Or a small cooler filled with a selection of grass fed meats each sealed in vacuum packs? You can ask your butcher shop to cryovac everything individually. 

3. Grilling Tools. You can either go fancy with a monogramed, james bond style case of grill tools, practical with a portable mini charcoal grill or fun with campfire roasting sticks. 

4. A hammock for relaxing in outside. Napping, reading and star gazing are all better in a hammock. 

Hammock with Stand, Ikea, $110

Hammock with Stand, Ikea, $110

5. An unusual plant. Think bonsai, fruiting tree, cactus or something unique. 

I hope you enjoyed the list! Gifts are nice but the most important thing is just calling to say hi and send love or if I can, spending quality time with the lovely people who raised me. (Thanks Mom + Dad!! I think you're so great!)

Chicken Marsala (AIP, Paleo, GF, DF)

I've never made chicken marsala and was dying for it the other day. Kind of strange to crave something I've only had once but I went with it anyway. So pleased I did! This was a very satisfying, fast but impressive mid week dinner with one of my favorite spring vegetables, asparagus. 

If you can pick up actual marsala wine, do it. It's much better than the marsala cooking wine, although either are perfectly fine. 

I hope you enjoy my AIP version of the classic Italian American dish. 

Serves 4. 

Chicken Marsala

2 boneless, skinless chicken breasts

s + p

1/2 cup coconut flour

splash olive oil

8oz mini portobello mushrooms, sliced

1 bunch asparagus, chopped

2 garlic cloves, minced

1 cup chicken stock

1/2 cup marsala wine

1/2 teaspoon italian seasoning

1 teaspoon arrowroot powder

Cut each chicken breast crosswise into two thin pieces. Or butterfly and pound flat. Season with salt and pepper. Dredge in coconut flour. Set aside. 

Heat oil in a skillet over medium heat. When hot, add chicken. Cook until well browned on each side. When cooked through, remove and set aside. 

Add mushrooms, asparagus and garlic. Cook until mushrooms are soft, stirring frequently. Add wine and let bubble up a bit. Add stock and seasoning.  Make a slurry with the arrowroot powder and a little water or stock. Stir slurry into skillet along with the chicken and bring to a boil. Cook until sauce is thickened.  

Chicken + Broccoli Stirfry (AIP, Paleo, GF, DF)

As you know, I do a lot of batch cooking every Sunday, prepping all the healthy meals Cameron and I will eat through out the week. My menu planning usually follows the same pattern: a soup, a lunch entree and at least one quick mid week meal. The mid week meal is pretty much the only thing I cook start to finish during the work week so it has to be simple and fast. 

This is one of those recipes. AIP friendly, healthy, fast and delicious. You can even make the sauce and chop the veggies one night to speed things up. 

If you serve this with rice or noodles it can definitely serve 4 but since starting aip, I eat very large portions - which is fine because my meals are pretty much big bowls of veggies and protein. In the Vizenor household, this recipe is dinner for two with leftovers for one. 

Caramelized Chicken + Broccoli Stir Fry

4 tablespoons water

3 tablespoons rice vinegar (or apple cider vinegar)

3 tablespoons fish sauce

2 tablespoons coconut aminos or tamari 

1 teaspoons honey

1 teaspoon ground black pepper

1" ginger, grated

1 garlic clove, grated

1 tablespoon cooking oil

2 boneless, skinless chicken breasts, cut into thin, bite sized pieces

2 stalks broccoli, cut into bite sized pieces 

Whisk together water, vinegar, fish sauce, coconut aminos, honey, pepper, ginger and garlic, 

Heat a wok over high heat. Add chicken and sauce. Let cook until chicken is cooked through and sauce has thickened, about 12 minutes. Add broccoli, stir to coat in sauce. Cover and let cook until broccoli is tender, about 2 minutes. Uncover, toss and serve. 

AIP Slow Cooker Beef Stew (AIP, Paleo, GF, DF)

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I swear I've posted this already but I can't find the post so here it is again. We make this all the time. I have the recipe memorized. It's usually a spur of the moment decision to make this. The ingredients are staples so we're usually almost all the way there with the ingredients, minus the beef.  

It's one of the easiest recipes, no searing or browning on the stove first - just easy chopping prep and into the slow cooker for a few hours. It's done when the beef is so tender it can be cut with a  spoon. This takes a surprisingly long time even on high - like 6-8 hours. Each time I make this, I cut the beef into smaller and smaller pieces and it's ready much faster. 

About 6-8 servings.

AIP Slow Cooker Beef Stew

1 yellow onion, chopped

3 cloves garlic, peeled, chopped

4 carrots, peeled, chopped

4 ribs celery, chopped

2 turnips, peeled, chopped

8 oz mushrooms, chopped

1.5 cups green beans

2 lbs lean stew meat, cut into 1" pieces

1 bay leaf

1 sprig rosemary

1 teaspoon dried thyme

water, as needed

salt + pepper

1-2 tablespoons apple cider vinegar

Place all the ingredients, except water, in slow cooker. Pour in just enough water to be level with ingredients. Cover, set on high and cook until meat is spoon tender, about 7 hours. Remove bay leaf and rosemary sprig. Season with salt, pepper and apple cider vinegar. 

Healthy Week 5 Grocery List + What I Cooked

This is week five of my batch cooking posts. The first one has a more in depth on tips and tricks - here's a link! Again, some of my tips for grocery shopping and batch cooking are: pick a menu,  inventory the fridge/pantry and write a shopping list that is organized by departments in the grocery store.

Recipes will be posted this week and linked.  I prepared the stew, soup and chicken marsala on Sunday and the chicken stir fry on a week night.  Cameron helped and we listened to This American Life. 

The Menu:

Chicken Marsala

Chicken + Broccoli Stir Fry

Lentil Soup

Beef + Veggie Stew

And my snacks: plantain chips, tigernuts, unsweetened dried fruit, green apples with cinnamon, baby carrots, grapes, veggie snacks, smoothies (Chocolate Cherry!), canned tuna, blanched broccoli, curry cauliflower, Anita's coconut yogurt, sliced deli meats, hummus, roasted peas and avocado with lime juice, s+p.  These things always get added to the list as needed and are not included in the main list below. 

The List:

2 Yellow Onion

1 head garlic

1" ginger

8 carrots

8 stalks celery

2 stalks broccoli

2 turnips

24 oz cremini mushrooms

1 bunch asparagus

1.5 cup chopped green beans

1 bunch collard greens

1 lemon

1 sprig fresh rosemary (or 1 teaspoon dried)

2 lbs lean stew beef

4 lbs boneless, skinless chicken breast

2 quarts + 1 cup chicken stock

1.5 cup french lentils

1/2 cup marsala wine

Pantry staples you will also need for these 3 recipes: coarse kosher salt, ground black pepper, tamari soy sauce, bay leaf, rosemary, thyme, apple cider vinegar, coconut flour, olive oil, italian seasoning, arrow root powder, fish sauce, honey, garam masala spice blend, sesame oil

How to Sleep Better

Are you a troubled sleeper? I've always had trouble sleeping until I recently changed my work schedule - switching from late night bartending to a 9 to 5 type of thing. I've also take sleep very seriously in regards to my health. I make sure I go to bed early and thoughtfully schedule my wake up times 8 hours from when I go to bed. I also stopped snoozing. Alarm goes off and I get right up, go to the kitchen and drink a small glass of water.

Analyzing my sleep behaviors and developing a sleep routine that works for me has changed so much. I get sick so much less often and my overall mood and patience has improved. Also, I have more energy.

I wanted to share some of the tips that worked for me: 

1. Blackout drapes or a sleepy eye mask

I have the blue one above - it has little hidden pillows on the underside that block out light. I use the mask when I travel or when Cam wants to read with a light on before sleeping. Otherwise, it's no mask and we just close the blackout drape on the window near the bed, which leaves the room quite dark at night but light enough in the morning that I can wake up. 

2. White noise machine

White Noise App, App Store, Free

White Noise App, App Store, Free

I read somewhere relevant that white and pink noise helps the brain quiet down. Most of the time, when I can't sleep it's my brain's fault. It just won't shut up and let me zen out so the subtle sounds from a noise machine, app, fan, air purifier or ac unit is a welcome sleep inducing distraction. 

3. Pillow mist!

Aromatherapy is real, people! I keep on little bottle of this sleepy smelling stuff on my nightstand and give a little spritz when I get into bed. It's nice when things smell nice. Think lavender, chamomile and ylang ylang.. 

4. Consider a Natural Supplement

Cameron swears by the Mercola Melatonin spray. I like the brand and used to use the B12 spray. It tastes good and gets you nice and sleepy. Another natural sleep aid I've used is Bach's Rescue Sleep Liquid Melts. They also make a spray.  They are little spherical capsules that melt under your tongue. Super calming. 

5. Deep breathing

Breath is one of the most powerful tools we have in our control. Breathing gets me through tough workouts, calms me down, lowers occasional Still's fevers or peps me up all depending on the style of breathing, The 4-7-8 method is very popular and I use it anytime I'm feeling like I need to slow down. It's easy. To do it,  take a deep breath in through your nose of 4 seconds, hold for 7 seconds and exhale through your mouth for 8 seconds. Repeat 3 times or more. Dr Weil, how developed the method,  has a video describing the method

6. Sleep Schedule

If at all possible, try to go to bed at the same time every night and wake up at the same time every morning. Try to make the wake up time 8 hours after your bed time. Your iPhone is happy to help you out with this. The clock utility has a bedtime function and will also send you reminders to go to bed. 

7. Exercise

I mostly use exercise to regulate my energy levels. I work out in the morning. Very early in the morning actually since realizing that working up a sweat before I start my day makes me happier and gives me more energy throughout the day. I set out my exercise clothes and make coffee the night before. Then all I have to do is get dressed and reheat the coffee. 

8. Get in Bed and Try

Just try it. It could work, right? Even if I'm not tired but it's time, brush my teeth, hide the electronics, put on pjs and get into bed. I'll read, snuggle chibi or just turn off the lights and try to sleep. Maybe it's like going to the gym and getting there is half the battle?  Probably not but at least I'll be conveniently in bed when sleep takes over. 

9. Write It Down

Is your mind racing? Take some time to write down what's on your mind. Make a list of what it is and what you're going to do about it. Done. Set it aside and try to sleep now that you know you have a plan. Keep a pen and notebook near your bed for when you need it. Let the notebook be exclusively for this purpose. 

10. Lower the Lights

As it gets closer to bed time, we start turning off or lowering different lights around the house. We will start our chill out sofa time with string lights, a paper lantern and table lamp on. As it gets later, we turn one of and another one a bit later. This really tricks my brain into thinking it wants sleep. 

What else?  Got any tips or tried any of these? Leave a comment - I'd love to hear!

Hera Ceramics - Etsy Shop

My Etsy shop, Hera Ceramics, was way over due for some love and attention. I had posted smudging bowls a few months ago and after those sold I really neglected updating with new pieces. 

So, I took advantage of the long weekend to use Sunday to be productive. If you care to take a look, I've updated the shop with a small collection. 

https://www.etsy.com/shop/HeraCeramics

xo. 

Chicken + Dumplings (AIP, Paleo, GF, DF)

I love comfort food. I especially love chicken and dumplings. Chicken, vegetables and dumplings simmered in a thickened stock. I tested several combinations to get the dumplings just right. The first batch were made with cassava flour and while the flavor was great, the texture was that of gummy mochi. Not good. 

It was really important to me to keep this recipe AIP friendly since there are so many comfort foods we miss out on on the AIP. I'm happy to say this is a great AIP version of the classic dish that I would feed anyone whether on the protocol or not. There is an extra step of baking the biscuits first and adding them to the finished stew but it's worth the effort.

Makes about 6 servings. 

AIP Chicken +Dumplings

for the dumplings

2/3 cup arrowroot powder

1/3 cup coconut powder

1 teaspoon cream of tartar

1/2 teaspoon baking soda

1/2 teaspoon kosher salt

1/2 teaspoon ground black pepper

1 teaspoon dried herbs (I used 1/2 thyme and dill)

2 tablespoons olive oil

1/2 cup warm water 

for the rest of it

dash olive oil

1 yellow onion, chopped

4 stalks celery, chopped

4 carrots, chopped

3 cloves garlic, minced

1 bay leaf

1 teaspoon dried thyme

1 teaspoon dried parsley

2 quarts chicken stock

1.5 # boneless, skinless chicken breast, cut into small pieces

6 oz sliced mushrooms

6 oz green beans, chopped

3 tablespoons arrowroot powder

Heat oven to 400 degrees. Prepare a small baking tray with a silpat or parchment paper. 

In a bowl, whisk arrowroot powder, coconut flour, cream of tartar, baking soda, salt, pepper and dried herbs together. Stir in olive oil and water. Add more water as necessary. The dough should resemble playdough and hold together, Form into ping pong sized spheres, arrange on prepared baking tray and bake 20 minutes. Dumplings will be a lovely golden brown. Set aside. 

In a large pot, heat oil over medium heat. Add onions, celery, carrots, garlic, bay, thyme and parsley. Cook about 5 minutes until soft and glossy. Add stock and mushrooms. Bring to a boil. Add chicken. Reduce to a simmer and cover for 20 minutes.

Make a slurry with arrowroot powder and a bit of water. Stir into pot. Add green beans. Continue cooking until green beans are soft, about 5 minutes, covered. 

 To serve, place a couple biscuits into a bowl and ladle over stew. 

Pho-most Soup (Paleo, GF, DF)

I have no idea what to call this soup. When I was putting it together in my head, I wanted a super flavorful beef broth base like pho but I didn't exactly want pho. This soup is built on a rich broth infused with charred onion, browned ginger and toasted spices like cinnamon, anise and coriander seed. It's the best part of the soup. 

I just added carrots, sugar snap peas, collard greens and tofu knots - for protein. If you're aip or paleo, substitute any cooked meat. Toppings are a must. They really elevate the soup to a much better place. Shredded mint, cilantro, diced white onion and lime wedges. 

A word on tofu knots - They are delicious. I've used both fresh and frozen. Fresh are about 100 times better but they're hard to find. They also come dry but I haven't tried those yet. I've only seen each in asian grocery stores or markets. 

Makes 4 servings. 

A Pho Like Soup

3 star anise pods

1 cinnamon stick

3 cloves

1 teaspoon coriander seeds

1 yellow onion, peeled, halved

2" ginger, halved

4 cloves garlic, peeled

2 quarts beef stock

1 tablespoon fish sauce

1 tablespoon coconut aminos or tamari soy sauce

10 oz sugar snap peas, trimmed

3 carrots, peeled, chopped

8oz tofu skin knots

2 cups chopped collard greens

juice of one lime

salt, to taste

lime wedges

chopped mint

chopped cilantro

In a small cast iron skillet, toast spices. Set aside. Use the same pan to char onion, garlic and ginger. Add spices, charred onion, garlic, ginger and beef stock to a large pot and simmer for 1 hour. Strain out and discard solids. Return liquid to pot and add fish sauce, snap peas, carrots and tofu knots. Simmer until carrots are soft, about 7 minutes. Stir in collard greens and season with salt. 

Ladle into bowls and garnish with chopped mint, chopped cilantro and lime wedges. 

Thai Chicken Collard Wraps (Paleo, GF, DF)

I'm obsessed with these collard wraps. In the past two weeks I've made chicken burrito collard wraps, curry samosa wraps and now these Thai wraps. I have other types on my mind - I'll keep you posted. 

These have chicken, cucumber, cabbage, carrots, mint, cilantro and peanut sauce wrapped up in a blanched collard green leaf. They're healthy and crunchy. I assemble them all a take them for lunch throughout the week. I like to two or three as a serving so each one, I add only about 1/4 cup of chicken and fill it up with veggies. I got 15 wraps out of the recipe but it will depend on the size of the veggies and how much you put in each. I would guess 12-17 to be the amount of wraps to expect. 

Makes about 15 wraps. 

Thai Collard Wraps

for the wraps

1/5 # skinless, boneless chicken breast

1 english cucumber, cut in matchsticks

2 carrots, cut into matchsticks

1/2 small red cabbage, shredded

handful mint, chopped

handful cilantro, chopped

about 15 Collard Leaves

for the sauce

1/3 cup tamari soy sauce

3/4 cup peanut butter

1 tablespoon fish sauce

1 teaspoon maple syrup

juice of one lime

1 tablespoon apple cider vinegar

Cook chicken as you like: grilled, baked, boiled or my favorite way - season with salt and pepper and cook in a slow cooker on high for 2 hours or so and shred. 

Chop and shred veggies while chicken cooks. A mandolin fitted with a juliene attachment is great for this. 

To prep the collard greens, slice off the chunky part of the stem by cutting straight across the base of the leaf. Use a peeler to shave down the thick stem. This will make it easier to roll up and eat. 

Bring a 10-12 inch skillet with an inch or two of water to a boil. Dip collard leaves into the boiling water, one at a time, for about 10 seconds. Transfer to towel until ready to use.

Make the sauce by whisking tamari, peanut butter, fish sauce, maple syrup, lime juice and apple cider vinegar together until smooth. 

Assemble wraps by laying out a collard leaf, smearing on a bit of sauce and piling on the chicken, cucumber, carrots, cabbage and herbs. Roll up tightly, tucking in sides as you go. I wrap them all in one sitting and store in the fridge. They last and make packing lunch quick and easy. 

 

Paleo Week 4 Grocery List + What I Cooked (Paleo, GF, DF)

I wanted some serious comfort food and that's exactly what I made. Paleo friendly, of course. 

This is week four of my batch cooking posts. The first one has a more in depth on tips and tricks - here's a link! Again, some of my tips for grocery shopping and batch cooking are: pick a menu,  inventory the fridge/pantry and write a shopping list that is organized by departments in the grocery store.

Recipes will be posted this week and linked.  I prepared everything on Sunday evening.  Cameron helped and we listened to S Town podcast and music. 

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The Menu:

Paleo Thai Chicken Collard Wraps

AIP Chicken + Dumplings

AIP Vegetable Pho-lmost

And my snacks: plantain chips, tigernuts, unsweetened dried fruit, green apples with cinnamon, baby carrots, grapes, veggie snacks, smoothies (Chocolate Cherry!), canned tuna, blanched broccoli, curry cauliflower, Anita's coconut yogurt, sliced deli meats, hummus, roasted peas and avocado with lime juice, s+p.  These things always get added to the list as needed and are not included in the main list below. 

The List:

3 limes

1 english cucumber

2" ginger

1 head garlic

1 yellow onion

4 stalks celery

9 carrots

6 oz sliced mushrooms

6 oz green beans

1/2 head small red cabbage

10oz sugar snaps peas

1 bunch mint

1 bunch cilantro

about 2 bunches collard green leaves (around 18 leaves total)

3 lbs boneless skinless chicken breast

2 quarts beef stock

2 quarts chicken stock

peanut butter

8 oz tofu skin knots

Pantry staples you will also need for these 3 recipes: coarse kosher salt, ground black pepper, tamarind soy sauce or coconut aminos, fish sauce, maple syrup, 3 anise pods, 1 cinnamon stick, 3 cloves, teaspoon coriander seeds, coconut flour, arrowroot flour, cream of tartar, baking soda, dried thyme, bay leaf, dried parsley, olive oil

DIY Rosewater Lotion Bars

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Pssst! Mother's day is this Sunday and what could be a better gift than something you made for her? Or even made with her? This is a great quick, easy and customizable DIY. 

Lotion bars are so convenient. It's lotion in a hardened form made with beeswax, coconut oil and shea butter and an essential oil of your choice. I used a mild rose water which is great for skin and I like the subtle, floral scent. If you prefer a stronger scent - use 15 drops of any essential oil. 

These will melt with heat so don't leave them in a hot car or anywhere too warm. To use, either smoosh (yes, a real word) a bit onto your hands, rubbing together to melt or pick the bar up and smooth over skin. My legs always seem to be a bit scaly and dry but a few swipes from one of these and they're much better. Let the moisturizing begin!

Measure all of your ingredients except rosewater and oils by weight for accuracy. Use organic ingredients. For sourcing: I found organic shea butter and organic cosmetic grade beeswax pellets on amazon; organic unrefined coconut oil at trader joes and rose water at whole foods. 

Makes 4 bars. 

DIY Rosewater Lotion Bars

2 oz coconut oil

2 oz shea butter

2.15 oz beeswax

2 teaspoons rosewater

Add coconut oil, shea butter and beeswax in a clean glass jar. Place in a sauce pan filled with water. Water line and ingredients lines should be roughly the same. Bring to a soft boil.

While everything is working on melting, prep your molds. I placed 4 muffin liners in a muffin pan but you can use a silicone mold or pour directly into a cosmetic compact or tiny jar. 

Melt all ingredients to a liquid state. Stir. Remove from heat and stir in rosewater or essential oils. Pour into prepared molds and let cool completely. Speed up the cooling process by placing them in the fridge. Once completely cool, they can be popped out of the molds and are ready for use. 

Reusable Replacements

While I love a good feng shui purge but I really hate throwing things out. Not that I mind parting with things - I just don't like to create waste. It's guilt. I feel guilty and enviornmentally irresponsible. 

To avoid this feeling, I'm going to start with looking for replacements of disposable, single use items. Specifically, non recyclable plastic items. I really don't like using plastic. Especially single use plastic items like zippy or produce bags that go straight into the trash. It's too wasteful for something with such a short lifespan. I've found a few great replacements in my search and wanted to share. 

1. No more zip lock bags. I carry veggie snacks to work everyday and wanted something that once empty, would be flat. These reusable, silicon versions seem like a good fit. They can be rinsed in the dishwasher. 

2. I've always found cotton balls to be wasteful. Instead, cut up an old cotton t-shirt into squares and store in a pretty jar in the medicine cabinet. When I'm done removing my makeup or swiping on toner, they just go into the laundry hamper. I'm going to cut little rectangles, fold then in half and sew them. The double layer will make them more absorbent. 

3. Replace produce bags with thin muslin bags like the ones below. They are easily found on online or would be a quick way sewing project. Just don't make them too heavy if you're going to be weighing you produce in them!

4. Plastic water bottles. I say just don't buy them. Don't support these companies. For many reasons. Don't support these companies, the plastic bottles, the privatization and commoditization of water or the chemicals used in the process. Use the tap and a refillable bottle. 

Of course, all the ones I like a pretty expensive but I only need one so I might as well love it, right? 

5. Carry a hanky instead of a pack of tissues for your coughing, sneezing and nose blowing. Did I lose you on this one? People seem to find this one very off putting but I don't see the problem,. The hanky is prettier than a tissue. I wash it. I carry a clean one. It does not pollute the environment with more trash. Get over it and use a hanky!

6. Replace paper coffee filters with reusable cloth or metal ones. These are probably not the worse things on the list but it's still something I throw out everyday. I don't like sooty coffee like the last bit out of the french press or coffee made with a metal filter so I was happy to find cloth filters for my Chemex. These are cheap and work just like the paper filters. 

Chemex coffee filters (2) by CoffeeSock, $12.99

Chemex coffee filters (2) by CoffeeSock, $12.99

7. Skip the bagged tea for loose leaf teas made with a tea infuser or teapot. I've been drinking a lot of tea lately and it's another thing I throw out everyday. I don't know what these little bags are made of. I always assumed natural fibers but these heat sealed baggies must be something synthetic. Also, who hates teapots? I love them and their little tea infuser relatives. 

8. Never buy another box of dryer sheets because I have these cute little felted wool dryer balls instead. I've been using these for a while now and love them. I use six for a normal load of laundry. I add a couple drops of essential oil to each, put them in the dryer with the wet laundry and dry as usual. They laundry smells nice, is soft and takes less time to dry. They are chemical free and will last for years. 

9. I've said this one before in my kitchen detox post but here it is again: Swap cloth towels for paper towels. We have a big stack of 20 and use them for everything. You can even buy different color kitchen towels and use them for different tasks: blue for cleaning, green for food, pink for dining. 

10. I've said this one before too but it's important! No more plastic bags. They're terrible in every single way. I've put thin, rolled up canvas totes in all of my purses and car so I always have one with me. It's also a lot easier to carry a couple totes packed with groceries than the 6 tiny double bagged bags every grocery store in Brooklyn loves to send people on their way with. 

Thanks for reading!

xo Mea

Strawberry Banana Mini Muffins (Paleo, GF, DF)

Many things are better when they are mini and a muffin is one of those things. I love popping these sweet little things into my mouth, crushing them with one bite and refreshing with a sip of coconut milk. I pretend I am a little muffin eating monster. Small pleasures, right?

Here's a tip - if you have super ripe, black spotted bananas that you either don't want to eat and don't feel like cooking, do not throw them away! Peel, chop and put them in the freezer. Then you can use them for smoothies or for these muffins. I actually made these with thawed, previously frozen bananas and didn't add any honey because they bananas were so sweet!

Makes 12 mini muffins. 

Paleo Strawberry Mini Banana Muffins

2 super ripe bananas, peeled

1 egg

2 tablespoons honey

1/2 teaspoon vanilla extract

1/3 cup coconut flour

1/3 cup almond flour

1 teaspoon baking powder

1/2 teaspoon cinnamon

1/2 teaspoon kosher salt

1 tablespoon melted coconut oil

1/3 cup chopped frozen (thawed) or fresh strawberries

Heat oven to 350 degrees. Prepare a muffin pan with oil, paper or both. Set aside. 

In a bowl, mash the hell out of the bananas. Add egg, honey and vanilla. Mix very well. Add coconut flour, almond flour, baking powder, cinnamon, salt and coconut oil. Stir until evenly combined and flours are hydrated. Fold in strawberries. Fill muffin cups. Batter will be level with the top of the cup. Bake 25 minutes. Let cool. 

Chicken Collard Wrap Burritos (AIP, Paleo, GF,DF)

These collard wraps are life changing. This is the easiest yummy substitute for wraps I have found yet. It's like eating a handheld salad disguised as a burrito. Most importantly, it tastes good. Yay!

I make a batch of these and put them in the fridge for a few quick lunches during the work week. I'm going to make a thai peanut version next week and maybe indian samosa ones after that. 

Makes about 6 wraps. 

Chicken Collard Wrap Burritos

1 teaspoon kosher salt

1/2 teaspoon ground black pepper

1/4 teaspoon turmeric

1/4 teaspoon garlic powder

1/4 teaspoon onion powder

1/4 teaspoon fenugreek leaves

1/4 teaspoon dried oregano

1/4 teaspoon cinnamon

1/2 teaspoon cumin (optional, include if you can have seeds)

1.5 # boneless, skinless chicken breast

1 bunch collard greens

1/2 bunch cilantro leaves, chopped

1/2 head cabbage, shredded

1/2 head crispy lettuce, chopped 

2 avocados

1/2 white onion, finely diced

2 avocados, see last paragraph

Additional options: salsa, hot sauce, sour cream, shredded cheese

Mix together salt, pepper, turmeric, garlic powder, onion powder, fenugreek, oregano, cinnamon and cumin, if using. Season chicken. Cook the chicken anyway you like - grilled, baked, whatever. I seasoned mine, put it in the slow cooker for 2 hours on high and shredded it. 

While the chicken cooks, you can chop your veggies and set out any additional toppings you'll be using. 

To prep the collard green, slice off the chunky part of the stem by cutting straight across the base, where the leaf fans out. Next, use a peeler or knife to shave down the thick stem. This will make it easier to roll up and eat. 

Bring a 10-12 inch skillet with an inch or two of water to a boil. Dip collard leaves into the boiling water for about 10 seconds. Do this one at a time. Transfer to a towel. This softens up the leaves and makes them taste better. 

Assemble wraps: Layout a collard green, pile on chicken, chopped cilantro, cabbage, lettuce, onion - whatever you like. Roll it up tightly like burrito, tucking the sides in as you roll. I wrap them all at once and leave them in the fridge. In the morning, when I'm packing my food for the day, I grab a couple, unroll them and add fresh avocado slices. Maybe this is crazy but I like the avocado to be fresh and bright. It's a pinch more work but easy and worth the effort.

Khao Soi (AIP, Paleo, GF, DF)

I really like this soup. Something about thai flavors lately. Every week my grocery bag comes home with lemongrass, ginger, garlic and coconut milk. It feels like I'm eating takeout but it's all home cooked. The beauty of batch cooking, right? 

Recipe adapted from Lazy Cat Kitchen. I love that name. 

Makes about 6 servings. 

Khao Soi Soup

6 garlic cloves, peeled

2" ginger, peeled, roughly chopped

1/4 cup chopped cilantro (stems or leaves)

2 lemongrass stalks, tough leaves removed, chopped

2 shallots, chopped

1/2 teaspoon ground coriander

1 1/2 teaspoon turmeric

1 teaspoon madras curry powder

3 tablespoons water

1 butternut squash, peeled, diced

2 stalks broccoli, peeled, in bite sized pieces

1 1/2 cup chopped green beans

4 carrots, peeled, sliced

1 quart vegetable stock

1 14 oz tin full fat coconut milk

28 oz water

1 teaspoon szechuan peppercorns

1 tablespoon fish sauce

2 tablespoons tamari or coconut aminos

juice of 1 lime

2 teaspoons maple syrup

salt

cilantro, for garnish

Heat oven to 450 degrees. Line two sheet trays with parchment paper. Toss squash with a splash of oil, arrange on one tray. Toss broccoli with splash of oil, arrange on the other tray. Sprinkle each with salt and pepper. Roast until softened and beginning to blacken, about 15 minutes. Remove from oven and set aside. 

Combine garlic, ginger, cilantro, lemongrass, shallots, coriander, turmeric, curry powder and water in the bowl of a food processor. Puree to a paste. 

In a pot, heat a tablespoon of oil over a high flame. Add paste and cook until slightly browned, stirring, about 5 minutes. Add vegetable stock, coconut milk, water, peppercorn sachet and carrots. Boil, reduce to a simmer. Add green beans. Skim off any foam from surface. Simmer until greenbeans and carrots are tender, about 10 minutes. Turn off heat. Add roasted broccoli and squash. Stir in fish sauce, tamari, lime juice and maple syrup. Salt to taste. Serve with noodles, zoodles, rice or enjoy on it's own. Garnish with lime wedges and cilantro leaves. 

Paleo Week 3 Grocery List + What I Cooked

This week the menu's all Paleo. I was not messing around. I wanted clean, healthy food that would give me energy and taste great. 

This is week three of my batch cooking posts. The first one has a more in depth on tips and tricks - here's a link! Again, some of my tips for grocery shopping and batch cooking are: pick a menu,  inventory the fridge/pantry and write a shopping list that is organized by departments in the grocery store.

Recipes will be posted this week and linked.  I prepared everything on Sunday evening.  Cameron helped and we listened to S Town podcast and music. 

The Menu:

Paleo Collard Wraps Chicken Burritos

Paleo Egg Squares + Sweet Potato Toast

Paleo Khao Soi Paste Soup

And my snacks: plantain chips, tigernuts, unsweetened dried fruit, green apples with cinnamon, baby carrots, grapes, veggie snacks, smoothies (Chocolate Cherry!), canned tuna, blanched broccoli, curry cauliflower, Anita's coconut yogurt, sliced deli meats, hummus, roasted peas and avocado with lime juice, s+p.  These things always get added to the list as needed and are not included in the main list below. 

The List:

1 bunch collard greens

2 leeks

1 bunch kale

8 oz mushrooms (brown, white or mini portobellos)

1 butternut squash

2 stalks broccoli

5 oz green beans

4 carrots

2 avocados

1 lime

1/2 head red or green cabbage 

1 bunch cilantro

1/2 head crispy lettuce (iceberg or romaine)

1/2 white onion

2 shallots

1 head garlic

2" ginger

2 lemongrass stalks

1.5 # boneless, skinless chicken breast

1 quart vegetable stock

1 14 oz tin full fat coconut milk

10 eggs

Pantry staples you will also need for these 3 recipes: coarse kosher salt, ground black pepper, turmeric, garlic powder, onion powder, fenugreek leaves, oregano, cinnamon, cumin, ground coriander, madras curry powder, szechuan peppercorns, fish sauce, tamari soy sauce or coconut aminos, maple syrup, 

Lavender Chamomile Pillow Mist

I didn't think I was a pillow mist person but then I made this stuff and it pretty much follows me around the house. I definitely don't need it - I typically fall asleep around 10pm without fail because I'm old/boring and prefer to get up very early - but I like it. It smells good and is super calming. It's also non toxic, safe, natural and homemade. 

This pillow mist smells great. It's super calming thanks to chamomile and lavender. You can also use this as a face mist, which is what I've been doing. Throughout the evening, I'll give myself a little mist just because of the lovely scent. Ah, aromatherapy. So great. 

Super Calming Mist

2 oz witch hazel

1 chamomile tea bag

about 20 drops lavender essential oil

Add tea bag to witch hazel and let steep at room temperature of 24 hours. It should be very fragrant at this point. Discard teabag. Add lavender oil. Feel free to add more drops as needed - you want a nice balance of both chamomile and lavender. Pour into a mini spray bottle and spritz away.