Paleo Banana Apple Bread

Instructions:

  1. Preheat oven to 350F.
  2. Grease the sides and bottom of a loaf pan with coconut oil and place a piece of parchment paper on the bottom.
  3. Place 2T of coconut oil, eggs, honey, vanilla, and vinegar into a mixer and beat on high for 30 seconds.  (You can use a stick blender or hand mixers as well).
  4. Combine the coconut flour, almond flour, baking soda, and sea salt in a bowl, then add them to the wet ingredients, beating on high until combined.
  5. Place the coconut milk and bananas in a separate bowl and mash until it resembles baby food.
  6. Add the banana mixture to the batter and beat on medium until thoroughly combined.
  7. Mix in optional add ins if desired.
  8. Pour the batter into the prepared loaf pan and bake for 55 minutes, until a toothpick inserted comes out clean.

 


Paleo Apple Pie Tart

Paleo Apple Pie Tart

A perfect dessert this Memorial Day weekend.

 Directions:

  1. Preheat oven to 350 degrees.
  2. To make the crust, combine almond flour and salt in large bowl and set aside. In a separate bowl, stir melted coconut oil and maple syrup. Add coconut oil and maple syrup to dry ingredients, mixing until combined. Press dough into a 9 inch greased tart pan covering bottom and sides. Pierce crust with a fork several times before baking for 15 minutes. Remove from oven and press down any areas that bubbled.
  3. For the filling, peel and thinly slice 4 apples Combine maple syrup, lemon juice and cinnamon, then pour mixture over apples. Spread apples over tart crust. Bake for 30 minutes, sprinkle with sliced almonds, and then bake another 30 minutes or until the apples are soft and slightly brown.
  4. Complete with glaze by combining jam and water in a small pan, heating on low until mixture has thinned. Remove from heat and add lemon juice. Brush tart with glaze and serve.

Paleo Pumpkin Waffles

A delicious way to start a fall day! We enjoyed these waffles at last Sunday's brunch, they are fluffy and delicious!


The Paleo Kitchen Pumpkin Waffles

Recipe by PaleOMG

Prep time: 5 mins

Cook time: 15 mins

Total time: 20 mins

Serves: 5

Ingredients:

  • 2 large bananas, mashed
  • 1⁄2 cup (120 ml) pumpkin puree
  • 5 large eggs
  • 1⁄2 cup (125 grams) almond butter
  • 1⁄4 cup (50 grams) melted coconut oil, plus more for greasing the waffle iron
  • 1⁄2 cup (75 grams) coconut flour
  • 2 tablespoons pumpkin pie spice
  • 1 teaspoon baking soda
  • 1 teaspoon baking powder
  • 1 teaspoon vanilla extract
  • Pinch of fine-grain sea salt
  • Maple syrup, for serving

Instructions:

  1. Preheat the waffle iron.
  2. Combine the bananas, pumpkin puree, eggs, almond butter, and coconut oil in a food processor or blender and mix well until the bananas are well blended with the other ingredients.
  3. Once smooth, add the coconut flour, pumpkin pie spice, baking soda, baking powder, vanilla, and salt and blend until well mixed.
  4. Lightly brush the waffle iron with the melted coconut oil. Using the waffle manufacturer’s guidelines for suggested cup [milliliter] quantity, ladle the batter into the preheated and greased waffle maker and spread it evenly across the surface, leaving a 1⁄2-inch (12-mm) border (the batter will spread with you close the lid).
  5. Cook, following the manufacturer’s directions, and when done set aside on a plate and keep warm while you cook the remaining waffles.

Cheers to a healthier you!

dr. ingrid


Simple Summer Tuna Salad

Wild Tuna Salad

Great for picnics, lunches, light dinners!

  • 2 5 oz. cans of wild Tuna
  • 3 cloves of garlic, minced
  • 1 red pepper, diced in small pieces
  • ¼ red onion, diced small
  • 2 red radishes
  • 4 Tbsp. capers, rinsed
  • Handful of chopped parsley
  • 2 Tbsp. extra virgin olive oil
  • 1 Tbsp. balsamic vinegar
  • Pepper and Gomasio to taste

Instructions:

  1. Simply combine all the ingredients in a bowl. Enjoy!

Cheers to a healthier you!

dr. ingrid

 


Gluten Free Banana Apple Bread

Instructions:

 Preheat oven to 350F.  

  1. Grease the sides and bottom of a loaf pan with coconut oil and place a piece of parchment paper on the bottom.
  2. Place 2T of coconut oil, eggs, honey, vanilla, and vinegar into a mixer and beat on high for 30 seconds.  (You can use a stick blender or hand mixers as well).
  3. Combine the coconut flour, almond flour, baking soda, and sea salt in a bowl, then add them to the wet ingredients, beating on high until combined.
  4. Place the coconut milk and bananas in a separate bowl and mash until it resembles baby food.
  5. Add the banana mixture to the batter and beat on medium until thoroughly combined.
  6. Mix in optional add ins if desired.
  7. Pour the batter into the prepared loaf pan and bake for 55 minutes, until a toothpick inserted comes out clean.

 


The Healthy Eating Program that Changed Our Kids’ Behavior and Improved Their Health

About six months ago, I decided to explore a new eating program, and I encouraged my husband Tom to join me. I had been reading about the “Primal Food Movement,” which is also referred to as “Paleo” eating, and I wanted to see if it would make a difference in our energy level and our overall health.

There wasn’t that much difference between The PureBalance 80/20 Food Guidelines and the Paleo program. Our diet consisted of eating lots of green vegetables; healthy fats; grass-fed, antibiotic- and hormone-free beef; free-range chicken, and wild caught fish. We also consumed limited amounts of sprouted or gluten-free grains; fruits, such as berries, and whole milk dairy products. The major change between “Paleo” and our eating program was the elimination of grains and legumes.

To tell you the truth, Tom and I already ate limited amounts of grains and legumes, so the difference we experienced wasn’t as noticeable as I had hoped. However, when I started preparing “Paleo” and gluten-free dinners for the entire family, I began to notice changes in our children’s health and behavior. And, even more important, the kids noticed the changes, too!

Since I began modifying our weeknight dinner menu, the Bayne kids have become more focused at school and more compliant at home when asked to do something. The tummy aches that used to plague them ceased. And best of all, they slept better.

Don’t get me wrong, my kids aren’t perfect and their diet isn’t “100 percent clean.” They still enjoy eating special lunches at school or eating pizza with friends on the weekends. But what I learned is that even a moderate change can make a tremendous difference in their overall health and well-being.

As a physician, I am acutely aware of the connection between diet, health and behavior. I’ve had parents seek my advice about how they can restore their child’s immune system or alleviate symptoms of Attention Deficit Disorder or Hyperactivity without pharmaceutical drugs. Based on the results of my family’s experience, I am now even more firmly convinced that all health challenges begin and end with food, and even small changes can make a difference.

The Paleolithic Eating Program

There are numerous books and websites devoted to “Paleo” eating. Paleo is short for Paleolithic (as in our hunter-gatherer ancestors). The core principle of the Paleo program is eating real, whole food. This includes high-quality proteins, fruits, vegetables, and healthy fats.

What I love most about preparing dinners based on this program is the simplicity. When I say it’s simple, here are the basics:

  • Eat lots of vegetables and limited amount of fruits
  • Eat grass-fed meats, free-range chicken, wild-caught fish and seafood
  • Choose healthy fats like avocados, olive oil, coconut oil, butter and ghee
  • Eat raw nuts and seeds
  • Avoid all processed, refined and modern foods
  • Eliminate grains and legumes, especially gluten-containing grains like wheat, barley, and rye.
  • Avoid dairy products or only consume whole fat dairy and/or fermented form
  • Avoid all processed and refined sugars (Yes, this is difficult!)

When making Paleo eating a way of life, it also can lead to long-term health benefits for the entire family.

Why is this eating program so dramatically effective for children (and adults)?

When eating a diet high in processed foods or grains, neither the brain nor the body receive the nutrients necessary for normal function. Eating too many grains can lead to erratic spikes in blood sugar, causing a foggy brain, fatigue, and muscular weakness. Over time, this leads to inflammation (pain), and the potential to develop blood sugar imbalances, ranging from hypoglycemia (low blood sugar) to hyperglycemia (diabetes). Hypoglycemic kids tend to do poorly in school; can be hyperactive; experience inordinate fatigue, and suffer from mood swings or outbursts of anger.

Are the Bayne Kids 100 percent onboard with the program? Believe me, like all children it’s hard to resist the pull of eating goodies with friends when away from home. But I have encouraged them to seek out gluten-free options whenever possible, which helps them develop responsible habits for what they’re eating, as well as become more aware of what they need to do for their own health and well-being.

A Plan of Action for Working or Busy Moms

I’m a working (and busy) mom, too. My children are involved in after-school activities and extracurricular sports. So I had to find an eating program that was going to fit my family’s lifestyle. In the beginning, the biggest challenge was what to feed them for breakfast. I decided that eating protein in the morning was essential. So breakfast in our household consists of a combination of the following options:

  • Eggs
  • Waffles or pancakes made from coconut flour or almond flour (I pre-make and freeze them)
  • Banana bread made with coconut or almond flour
  • Whole-milk or Greek yogurt with berries and nuts
  • Smoothies made with whey protein and berries (organic and frozen)

In addition, all snacks are baked with either coconut or almond flour, I have completely eliminated regular flour from my pantry.

My children still love grains. When I serve them at home, our family only eats gluten-free grains: quinoa, brown or black rice, millet, amaranth, or steel-cut oats. The grains are always soaked overnight (sprouted) before cooking.

The keys to successfully making any change are information, organization and preparation. But rather than give you a checklist, I want to demonstrate the simplicity of making this lifestyle change during a free food preparation and cooking class.

Will you be the lucky winner?

Mark your calendar today for the free Paleo Food Preparation and Cooking Class on Wednesday March 5, 2014, from 6 p.m. to 8 p.m. at PureBalance Natural Family Healthcare Center. This free class, which I will teach, is an introduction to the Paleo eating program, and will include details about getting started; a checklist for getting organized; a shopping list of what to buy; and directions for preparing a simple breakfast, lunch and dinner for people with limited time. You’ll also get to sample the yummy results and take home a few recipes.

One cooking class participant will be eligible to win a 7-day, Paleo dinner menu, which will be designed especially for your family. You must be present to win, and you’ll get to share your family’s story in next month’s newsletter.

Because space is limited, reservations are required. Learn how the simplest of changes can yield big results for your family’s health and well-being. Sign up today: (224) 521-1212.