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Health Benefits of Egg

Brain Fuel

Eggs are fortified with choline, a fundamental nutrient that keeps the brain cells healthy by maintaining their structure and reinforcing the membranes therefore, your brain functions are sharper and stronger.

Brighter Eyes

Eggs contain two of the most powerful antioxidant for the eyes which are lutein and zeaxanthin and can they help prevent serious eye diseases such as macular degeneration and cataract.

Stronger Muscles

To build stronger muscles, a required amount of protein is needed and eggs are one of the best sources of protein.  Add pieces of hard-boiled eggs to your salads to maximize the number of nutrients you can obtain from your food.

Decreased Cravings

The high content of protein from this food allows you to feel more satiated which is why you feel longer when you have eggs for breakfast.

Powerful Bones

Eggs are a great source of Vitamin D, which is commonly associated and found in sunshine. This Vitamin is significant in the absorption of calcium for stronger bones as well as healthy immune systems.

Healthy Hair and Nails

Eggs are thriving with vitamins, minerals, and sulfur-containing amino acids that help maintain healthy hair, skin and nails.

Apple and Onion Scrambled Eggs

Ingredients: 3-4 servings

  • 8 eggs, beaten
  • 1/2 red onion, chopped
  • 1 celery stalk, chopped
  • 1 granny smith apple, chopped
  • Fresh chives, minced
  • Olive Oil
  • Sea salt and freshly ground black pepper

Direction:

  1. Melt some cooking fat in a skillet over medium heat.
  2. Add red onion and celery to the skillet and cook 2 to 3 minutes, stirring constantly.
  3. Add the apple and continue cooking for another minute or two.
  4. Pour the beaten eggs over the apple mixture in the skillet.
  5. Stir slowly with a wooden spoon or a spatula until the eggs are slightly underdone.
  6. Remove from heat, season to taste with salt and pepper, and rest 1 to 2 minutes in the skillet.
  7. Serve topped with fresh chives.

Recipe Adapted from Paleo Leap

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Health Benefits of Pomegranate

The fruit that shines among others because of its jewel-like brilliance and rich ruby color. Pomegranate is more than just what you see. Pomegranate is filled with delicious seeds that can be eaten raw or juiced plus it is also packed with vitamins and minerals to re-energize your health!

Antioxidants

Pomegranate contains two powerful antioxidants: Punicalagins (juice and peel) and Punicic Acid (seed oil). Both of these antioxidants help protect your body against free radicals and are responsible for the overall health benefits of Pomegranate.

Anti-inflammatory

The high-level content of punicalagin makes pomegranate a powerful fruit that drives inflammation down and other diseases such as arthritis, cancer, and diabetes.

Prevents Blood clot

There are two types of a blood clot, the good one which helps your injury recover fast and the other one is fatal because it can clog your arteries, heart, and any parts of your body.

Pro Oxygen

By fighting off free radicals, bad cholesterol, and blood clots, the antioxidant in pomegranate regulates the flow of your blood thus enhancing the level of oxygen in your body.

Avocado Pomegranate Salad (AIP/Paleo/Refined Sugar-Free)

Ingredients:

  • 1 cup dino kale cut into 1/4 inch strips
  • 4 small ripened avocados, diced
  • 1/2 cup pomegranate seeds
  • 1/2 cup cucumber, chopped
  • 1.5 tbsp fresh mint, finely chopped

Dressing:

  • Juice of a lemon
  • 2 cloves of garlic, minced
  • 1 tbsp avocado oil
  • 1/2 tsp pink salt
  • 1 tsp honey

Instructions:

  1. Whisk dressing ingredients together, set aside.
  2. Add all other ingredients to a large bowl. Pour dressing over and toss.
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Paleo Chocolate Chip Cookies

Who doesn’t love a good, gooey chocolate chip cookie? This is one of my favorite recipes when you want to satisfy your sweet tooth but also keep it paleo – Enjoy!

Dr Z

Ingredients:

Instructions:

  1. Preheat oven to 350 degrees Fahrenheit.
  2. In a medium bowl, mix the almond flour, coconut flour, flaxseed meal, baking soda, arrowroot powder.
  3. In a small saucepan melt coconut oil.
  4. In a medium bowl add the coconut oil, honey, vanilla extract, almond extract, sea salt, and egg and blend until thoroughly incorporated.
  5. Mix the wet ingredients into the dry.
  6. Stir in the chocolate chips until combined.
  7. Use olive oil to grease the baking sheet.
  8. Drop a spoonful of dough onto the baking sheet. They should measure approximately 2” across and about 1/4” thick.
  9. Bake for 10-12 minutes.
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Baked Chicken Wings

Who says you can’t have your wings and eat them too?  With football games and colder days I wanted to create a healthier version that would also be detox friendly for those who still want to enjoy a tailgate party or cheering on their favorite team this season! 

THESE ARE SOOO GOOD – I promised you won’t even miss that they are not fried!!! I’m also giving you my secret on how to make them oh so crispy and yummy – It’s an extra step but a necessary one if you want those crispy wings. First you’ll need to parboil the wings for a few minutes to boil out some of the fat.  This will make for the best baked wing you’ve ever put in Yo Mouth!

Dr Zs Baked Hot Wings

Ingredients:

  • 2 lbs organic chicken wings
  • 4 Tbs butter
  • 4 cloves of garlic – minced
  • 1 Tbs onion powder

Instructions:

  1. Preheat oven to 450 degrees F.
  2. Bring a large pot of water to a boil.
  3. Add the chicken wings to the pot, reduce heat and simmer for 8 minutes.
  4. Drain wings in a colander and place on paper towels and pat them dry – This is important because if they are still wet they won’t crisp up as much in your oven.
  5. Grease a metal sheet pan.
  6. Place the chicken wings directly on the sheet pan.
  7. Bake the chicken wings for 25 minutes on the first side; flip the wings and bake for another 5-10 minutes on the other side, until the skin looks crispy and golden brown.

Buffalo Sauce Instructions:

  1. Heat butter in a saucepan on medium heat
  2. Once butter is melted add hot sauce, garlic, onion powder and simmer for 5 minutes.
  3. Add your chicken wings to a large bowl; pour the buffalo sauce over to coat thoroughly.
  4. Plate and enjoy!

Notes:

  • The best place for me to buy affordable organic chicken wings is at Costco – at the time of this post they were $2.50 per lb.
  • When choosing your hot sauce read your ingredients carefully.  Choose a hot sauce with the fewest ingredients and ones you can understand what each ingredient is – some of my favorites are Frank’s Red Hot Sauce, and Crystals (MY FAVORITE).
  • For metal sheet pans be sure to purchase stainless steel instead of Aluminum ones.
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7 Foods To Boost Your Immune System

The flu season has arrived but have you ever wondered why there are people who can withstand an infection while some co-workers or members in the house are coughing and blowing their noses? The power lies inside the body and more specifically in the Immune System. A change in your routine such as exercising and sleeping 8 hours a day can make a huge difference in improving your immune system but one of the important items to check out is your diet. In today’s post, I listed my top 7 foods that will strengthen your body’s defense against infections and diseases.

Green Tea

Our body naturally produces antioxidants, but sometimes, the amount of free radicals is just too much to handle. The power of tea lies in its abundance in antioxidant which protects your body from free radical damages.

Red Peppers

Sweet and spicy, red peppers are the real deal when it comes to flavors. This vegetable is also oozing with nutrients that can kick start your immune systems such as Vitamin A. Vitamin C, Vitamin K, and an antioxidant called phytochemicals.

Citrus

Bring in the zing because the citrus is here to represent! Citrus is well known in the community to be the best source of Vitamin C whether it would be oranges, lemons, pomelos, grapefruits, and limes. 

Oysters

Oysters contain 3 nutrients which are key factors in supporting your immune system. First is Selenium which is an antioxidant and it activates the prostaglandins which decrease inflammation and regulates blood pressure.  Second is Zinc and it fortifies your immune system response by supporting white blood cells to reproduce swiftly. Last is the Omega-13 fats which minimize inflammatory reactions and a prime factor in creating cell walls.

Garlic

This ingredient is a kitchen staple known for its ability to ward off spirits and vampires during the old age, but the gift of garlic is in the compound called allicin which enhances the response of the white blood cells to fight off diseases.

Ginger

Ginger is filled with lots of immune booster goodness and it is also an antibacterial which is why it made it on our top list. It contains gingerol and it is responsible for relaxing the blood vessels.

Turmeric

Spice up your immune system by adding turmeric to your diet especially when you are stressed or during flu season. Turmeric increases the immunomodulating capacity of your body which intensifies your immune system.

Oysters Rockefeller

Ingredients:

  • 1 Tbsp Extra Virgin Olive Oil
  • 1 Tbsp Parsley
  • 1/2 Shallot, minced
  • 12 Oysters
  • 2 1/2 cup Spinach, chopped
  • 3 cloves Garlic, minced
  • 1 tsp Red Pepper Flakes
  • 1/2 tsp Salt
  • 1/2 tsp Black Pepper

Directions:

  1.  Clean oysters with a stiff-bristle brush under cold water. Shuck oysters.
  2. Pour a thin layer of kosher salt on a baking sheet. Place oysters on a salted baking sheet and preheat oven to 400°F.
  3. Heat olive oil in a frying pan over medium heat then Sauté garlic and shallot until tender.
  4. Add the spinach, parsley, salt, pepper, and red pepper flakes. Continue to sauté until the spinach is wilted.
  5. Remove spinach topping from heat and allow it to cool.
  6. Top each oyster with the spinach mixture.
  7. Bake at 400°F for 20 minutes, or until the topping is lightly toasted and the oysters have started to curl.

Adapted from: https://www.primalpalate.com/paleo-recipe/oysters-rockefeller/

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Turkey Zoodles Recipe – Paleo, Gluten Free

Can I tell you that I LOVE LOVE LOVE this recipe!  It’s super fresh, fast, healthy, detox friendly, paleo and gluten free.  What’s not to love?!?  This is a dish even YOUR KIDS are going to eat.  My dog Brie enjoys any leftover zoodles!

This is a 20 minute one pan dish if you follow my preparation and kitchen tool techniques and I especially enjoy it during the summer.  I keep the zucchini cold and cover the cold zoodles with the heat meat, veggie, sauce combo and it becomes a fresh summer dish for these hot hot hot Southern summer days.

You can also substitute grass fed beef for the organic turkey if you wish.

In this recipe I use a jar of marinara in order to save time for those quick weekday meals.  When choosing your sauce choose one without any added sugars and I always buy one that has the least amount of sugar/carbs listed on the label.  Some fantastic brands are: Organico Bello, Cucina Antica,  

Also, be sure to have your tools on hand to make your life EASIER – Two kitchen items I cannot live without is my garlic roller/peeler – seriously if you don’t have one of these you need one. I can peel my garlic in 3 seconds flat with this bad boy.  Also you’ll want a spiralizer to make those yummy zoodles. With this tool I can zoodle a zucchini in about 20 seconds.  Dinner in 20 minutes? BOOM!

Here’s to healthy quick meals!

Italian Turkey Zoodles

INGREDIENTS

  • 2 medium zucchini – spiralized
  • 1 lb organic ground turkey
  • 2 tsp olive oil
  • One medium onion – diced
  • 8 oz mushrooms – diced
  • 3 cloves garlic – peeled and minced
  • Salt and pepper to taste
  • 1 tsp cumin
  • 1 tsp crushed red pepper (optional)
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • 1 24oz jar of no sugar added marinara sauce
  • Fresh basil chopped

INSTRUCTIONS

  1. Spiralize your zucchini and put the spiralized zucchini on a paper towel to drain while you prepare the rest of the meal.
  2. In a large nonstick skillet heat 2 teaspoons olive oil over medium heat.
  3. Add organic turkey, onion, mushrooms and garlic and cook until turkey is no longer pink and vegetables are tender; breaking up turkey into crumbles, 8-10 minutes; drain.
  4. Put pan back on the burner and turn the heat down to a simmer
  5. Add your marinara sauce – I usually use ¾ of a jar – just depends on how wet you want your dish.
  6. Stir in your spices.
  7. Let the pan simmer until all ingredients are well mixed and warm.
  8. Place a cup of spiralized zucchini on your plate, spoon your turkey, veggie, sauce mixture over the zucchini.  Garnish with chopped basil.
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This is why we can’t have “rice things”

Arkansas passes “truth in labeling” act to prevent sale of Cauliflower Rice

In light of the growing trend and popularity of Paleo and Keto diets we are seeing more foods on the market like cauliflower rice, and almond milk.

This week Arkansas Governor Asa Hutchinson signed a “truth in labeling” bill into legislation that effectively prohibits manufactures from misleading consumers into thinking their products are something they are not.  This law will go into effect to protect Arkansas’ meat and rice producers.

“This law only affects people who want to deceive the public about how their food originated,” bill sponsor Rep. David Hillman told the Arkansas Democrat-Gazette . “And if you’re not trying to deceive the public, this will not affect you or any of the outlets who sell these products.”

The law, which takes effect 90 days after the 2019 session ends, will come with a $1,000 fine for every violation. Companies labeling non-rice as rice in food packaging will be liable for a $1,000 fine for each violation.

Arkansas is the sixth state to pass such legislation, and the only one to include rice. Missouri was the first state to pass legislation regulating meat substitutes.

Personally, I’m all for any type of labeling laws that will create more transparency and truth in what is EXACTLY in our foods, products and toiletry items.  We have a long way to go still on full and truthful labeling but this may be a step in the “rice” direction.

Author:

Dr. Stephanie Zgraggen, DC, MS, CNS, CCN is a licensed chiropractor, certified clinical nutritionist, and owner of Lime and Lotus, LLC in Charleston, South Carolina.  She utilizes saliva testing, herbs, and whole food supplements to correct female hormones imbalances in her patients.  Download her free guide: Dr. Stephanie’s Naughty List – The Top Five Foods that Wreck Your Hormone Health here

Chicken Cauliflower Rice Recipe – Keto and Paleo Friendly

Below is one of my favorite Cauliflower Rice recipes – this one is great if you love Asian inspired flavors.  This recipe substitutes coconut liquid aminos for soy sauce and cauliflower rice for the real thing so its low carb, paleo and keto friendly and if you leave off the Sriracha and egg it’s also AIP friendly too.  The links in the recipe are for the exact ingredients and tools I use in my own kitchen at home – Enjoy!

INGREDIENTS

  • 1 small head of cauliflower, riced
  • 1 tablespoon coconut oil
  • 1/2 cup onion, chopped
  • 1 pound uncooked organic chicken breast, cubed
  • 2 cloves garlic minced
  • 1/2 inch ginger, finely chopped
  • Salt and pepper, to taste
  • 1 tablespoon sriracha
  • 2 tablespoons coconut liquid aminos, divided (tastes like soy sauce)
  • 2 cups broccoli, cut into small florets
  • 2 tablespoons water
  • 1 egg
  • 2 stalks green onion, sliced
  • 1 teaspoon sesame seeds

INSTRUCTIONS

  1. Remove core and leaves from cauliflower. Cut into florets and place into food processor. Pulse until rice-like texture, set aside in large bowl. You can also use a bag of pre-riced cauliflower, if preferred. Approx. -4 cups.
  2. In skillet over medium heat, place coconut oil. When melted, add onion, garlic and ginger to pan and sauté until fragrant.
  3. Add chicken to skillet and sprinkle with salt and pepper. Sauté chicken until cooked through and golden.
  4. Pour sriracha and half of liquid aminos into pan to coat chicken.
  5. Add broccoli and water to pan and cover. Allow to steam for about 5-7 minutes, until it begins to soften.
  6. Place cauliflower rice in pan, sprinkle with a little salt and add remaining liquid aminos.
  7. Gently stir so cauliflower rice is coated. Continue cooking for about 10-15 minutes until broccoli is fork tender and cauliflower rice is soft.
  8. Push the cauliflower rice and veggies to the edges of the pan leaving a hole in the center. Crack the egg open in the center of the pan. Let it fry, breaking the yolk apart with a fork.
  9. Once the egg is completely cooked, gently mix it in with the cauliflower rice. Garnish with sliced green onions and sesame seeds, if desired.