Author: cleaneatingwithkatie

I am a Nutrition Consultant and Certified 21 Day Sugar Detox Coach who helps folks find health through food, lifestyle behaviors, safer skincare, and reducing toxins.
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The 52 New Foods Challenge – Leeks

The 52 New Foods Challenge Food of the Week: Leeks

I’ve used leeks before in Potato Leek Soup (YUM!!) and instead of onions in a recipe, but I’ve never cooked them on their own before. Jennifer Tyler Lee has a recipe for “roasted leeks” and I made them and they were delish! I did use bacon grease instead of EVOO, which might have helped with the YUM factor.

Food Facts:

  • Good source of manganese, and vitamins k and c.
  • Leeks lose most of their nutritional value within a few days, so they should be cooked as soon as possible
  • The greenest part of the leek is often discarded, even though it has the most health benefits – save the tops to put in your home made broth!
  • Leeks are a member of the allium (lily) family and are related to garlic & onions
  • Alliums are known to have a cholesterol reducing effect
  • They have a milder and sweeter flavor than onions
  • Known for their ability to help fight off cold and flu viruses

From Eating on the Wild Side: The Missing Link to Optimum Health by Jo Robinson, The 52 New Foods Challenge: A Family Cooking Adventure for Each Week of the Year, with 150 Recipes by Jennifer Tyler Lee, and Superfoods: The Healthiest Foods on the Planet
by Tonia Reinhard

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Breakfast Casserole

While visiting my Aunt Regina and Uncle John in Austin for our trip to South by Southwest in 2010, she made us a delicious breakfast casserole. Ever since then I’ve played with the recipe and made it my own.

First, I added MORE veggies to the original recipe, because, well, VEGGIES. Next, I began omitting the potatoes when we went Paleo. I’ve made it with several different meat options; just bacon, bacon and sausage, just sausage, or some leftover ham during the holidays. My latest version has no cheese since I’m avoiding most dairy. No matter which version you make, it’s sure to be a crowd pleaser. This is my current go-to version.

This is the perfect recipe for Sunday brunch, Christmas breakfast (our tradition), or to make ahead for quick-and-easy breakfasts for the week. While on The 21-Day Sugar Detox, this has been a great option for my husband and I. Let me know what you think!

This picture doesn’t do it justice. I’ll be updating the photo soon.

Breakfast Casserole

cleaneatingwithkatie
If you have a pot-luck or are entertaining some guests this breakfast casserole is perfect. You can use what veggies you have on hand or use your favorites instead. To make it more kid-friendly, reduce or omit the amount of green chilies and/or red pepper flakes.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 40 minutes
Course Breakfast, Brunch, casserole
Cuisine American
Servings 8 people

Ingredients
  

  • 12 eggs pasture-raised
  • 8 slices pasture-raised bacon cooked and chopped
  • 1 can diced green chilies
  • 2 bell peppers diced
  • 1 med onion diced
  • 2 tbsp grass-fed butter
  • ½ tsp red pepper flakes
  • ½ tsp granulated garlic
  • sea salt to taste
  • fresh ground pepper to taste

Optional Ingredients (add any or all of these to tweak the recipe)

  • 1 cup cheddar cheese shredded
  • 1 large russet potato grated
  • ½ lb ground pork sausage cooked
  • 1 cup ham cooked and coarsely chopped

Instructions
 

  • Preheat oven to 350°F.
  • Grease a 13″ x 9″ pan with oil of your choosing (I would use bacon fat reserved from cooking the bacon).
  • Sauté the bell peppers and onions in a skillet with the butter.
  • Crack the eggs into a bowl and scramble. Season with sea salt, pepper, red pepper flakes, and garlic.
  • Optional items: If using the optional items, layer the potatoes first and the cheese last, so it is on top. If using the ham and or sausage, layer them with the bacon.
  • In the baking dish, layer the bell peppers, onions, chili peppers, bacon, and then pour the egg scramble on top.
  • Bake for 30-40 minutes or until firm in the middle. Cool for 10 minutes, then cut and serve. 
Keyword breakfast casserole, casserole

Eggs are a good source of protein and healthy fat; often considered a “perfect food”. They are a good source of vitamins B12, B6, and D, riboflavin, choline, phosphorous, selenium, folic acid, pantothenic acid, iron, and omega-3s. It is important to choose pasture-raised, organic eggs because they are rich in the above nutrients, while factory-farmed eggs generally are not.

Green Bell Peppers are one of the most nutrient dense foods and are a great source of fiber. They are rich in vitamins C, K, B6, thiamin, folic acid, and also beta-carotene. They are great sources of phytonutrients. Green bell peppers help prevent against cataracts, prevent blood clots, which reduces risk of heart attacks and strokes.

Onions are a good source of vitamins C and B6, potassium, and manganese. They are also rich in antioxidants, particularly quercetin, kaempferol, and myricetin, which all play a role in cancer prevention. Onions also help to reduce the risk of cardiovascular disease and osteoporosis.

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The 52 New Foods Challenge – Edamame

The 52 New Foods Challenge Food of the Week: Edamame

This was this past week’s new food. While I’m not a big fan of soy products, organic and non-gmo edamame is okay by me if you can tolerate it well. Also fermented soy products (miso and tempeh) are okay as well, but all others, including tofu, soymilk, etc. are on my avoid list.

Food Facts: IMG_0161

  • Good source of folate, manganese, thiamine, riboflavin, copper, selenium, calcium, potassium, zinc, iron, and vitamin K.
  • Complete source of plant protein (contains all of the essential amino acids).
  • Contains isoflavones – antioxidants that reduce the risk of heart disease, cancer, osteoporosis, and diabetes.
  • A good source of fiber and protein.
  • Most soy products sold in America are loaded with pesticides and have been genetically modified. Always choose organic and Non-GMO
  • It scores 48/1000 on the ANDI scale (a rating of nutrients per calorie)

From Eating on the Wild Side: The Missing Link to Optimum Health
by Jo Robinson, The 52 New Foods Challenge: A Family Cooking Adventure for Each Week of the Year, with 150 Recipes by Jennifer Tyler Lee, and Superfoods: The Healthiest Foods on the Planet by Tonia Reinhard

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The 52 New Foods Challenge – Romanesco

The 52 New Foods Challenge Food of the Week: Romanesco

I LOVE roasted crucifers, and this one  is no exception. Jennifer Tyler Lee also recommends sautéing it with EVOO (I would use butter) and lemon and parmesan. Sounds yummy too!! I recently made “cauli rice” using romanesco and it was delicious! 🙂

Food Facts: IMG_0147

  • Member of the cruciferous family- related to cauliflower
  • Contains four times more glucosinolates than white cauliflower
  • Cauliflowers have a lower respiration rate than broccoli and therefore can be stored for up to a week in the fridge without compromising the nutritional value.
  • Was developed from wild cabbage
  • Cancer fighting vegetable
  • Good source of B Vitamins, vitamin K, & C, potassium, phosphorous, boron, and fiber
  • On the ANDI scale it scores 295/1000 (a rating of nutrients per calorie)

From The 52 New Foods Challenge: A Family Cooking Adventure for Each Week of the Year, with 150 Recipes by Jennifer Tyler Lee, Eating on the Wild Side: The Missing Link to Optimum Health by Jo Robinson, and Encyclopedia of Healing Foods by Michael Murray, Joseph Pizzorno, and Lara Pizzorno

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The 52 New Foods Challenge – Bok Choy

The 52 New Foods Challenge Food of the Week: Bok Choy

Food Facts: 172a2806-edit-bok-choy-1500px

  • Higher nutritional content than cabbage
  • Member of the cruciferous family
  • Contains high level of antioxidants making it great for fighting free radicals and preventing cancer
  • High levels of beta-carotene- 11th highest food source of vitamin A
  • Good source of Vitamins B6, K, & C, potassium, folate, iron, manganese, and calcium
  • It ranks 5th on the ANDI scale and scores 865/1000 (a rating of nutrients per calorie)

From The 52 New Foods Challenge: A Family Cooking Adventure for Each Week of the Year, with 150 Recipesand www.whfoods.com.

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The 52 New Foods Challenge – Radicchio

Working on catching up a bit, Radicchio is the new food for late December, but would still be in season now. 🙂

Food facts: IMG_0124

  • Is from the chicory family
  • Has four times more antioxidants than romaine lettuce
  • There are red and green varieties, as well as oval and round
  • Red varieties are more nutrient dense than green varieties
  • Tends to be very bitter, but roasting or grilling it helps make it much less bitter

From Eating on the Wild Side: The Missing Link to Optimum Health
by Jo Robinson and The 52 New Foods Challenge: A Family Cooking Adventure for Each Week of the Year, with 150 Recipesby Jennifer Tyler Lee

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In Season, in January

Yikes! It’s already January 14th! Better late than not at all. Here is the list of what’s in season [especially in Northern California] in January. 

I’m still enjoying all the cruciferous veggies and the citrus fruits! What seasonal foods do you enjoy in January?

 

 

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The 52 New Foods Challenge – Kale

Last year I started The 52 New Foods Challenge: A Family Cooking Adventure for Each Week of the Year, with 150 Recipes. My goal was to try the new food designated for each week and to blog about why others might want to try it too. Well, I didn’t quite finish it. 🙁 So I’ve decided to start it again. Many of the foods might not be “new” for me or for you, but I like the idea of trying new things and shaking up my day-to-day food routine.

Food Facts:

  • Good source of vitamins K, C, and A

  • Contains more than twice the the level of antioxidants of other leafy greens
  • Antioxidants include: beta-carotene, lute in, zeaxanthin
  • Good source of folate, fiber, manganese, potassium, copper, and calcium
  • It scores 1000/1000 on the ANDI score (a rating of nutrients per calorie)
  • Is good for preventing: cancer, cardiovascular disease, degenerative eye diseases, and stomach ulcers
  • Red leaf kale varieties have more nutrients than green leaf varieties
  • Has more calcium than milk!!!!!
  • Raw often has more nutrients
  • However, raw kale, like other raw cruciferous veggies (broccoli, cauliflower, cabbage, brussels, etc.) can be goitrogenic, if you have thyroid problems – it is important that you eat cooked kale
  • For kale chips,  350 degrees produces the most nutrient chips


From Eating on the Wild Side: The Missing Link to Optimum Health
by Jo Robinson, The 52 New Foods Challenge: A Family Cooking Adventure for Each Week of the Year, with 150 Recipes by Jennifer Tyler Lee, and Superfoods: The Healthiest Foods on the Planet by Tonia Reinhard.

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Butternut Squash Soup

Butternut squash soup is something that I could eat nearly everyday during the winter months. Hearty, filling, healthy, and delicious. I found a recipe for it about 5 years ago, and since then, I’ve tweaked it to make it my own. I found the act of peeling the butternut squash simply ridiculous. It is insanely hard to peel a raw butternut squash. Then, while in Miami, a friend ordered some butternut squash at a restaurant and it arrived roasted with the skin on. MIND BLOWN. I decided then to stop peeling the squash for these three reasons. 1) It’s way too hard, 2) I’m going to puree the soup with an immersion blender anyways, and 3) the skin is where the nutrients are! So here is my favorite recipe for butternut squash soup. Enjoy!

  1.  

Butternut Squash Soup

cleaneatingwithkatie
Butternut squash soup is one of my favorite fall and winter meals. I usually pair it with a sausage and then I have a balanced meal. Because you don't have to spend time peeling the butternut squash, this recipe is that much sweeter!
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 1 hour
Course Main Course, Soup
Cuisine American
Servings 6 people

Equipment

  • immersion blender (or food processor or blender)

Ingredients
  

Ingredients

  • 1 large butternut squash seeded and coarsely chopped
  • 6 celery stalks diced
  • 6 carrots diced
  • 1 med. onion diced
  • 4 cloves garlic diced
  • 2 cups water
  • 2 tbsp grass-fed butter
  • 2 cups chicken bone broth

Spice Blend

  • 1 tsp cumin
  • 1 tsp coriander
  • 1 tsp turmeric
  • 1 tsp garlic sea salt
  • fresh ground pepper to taste
  • 2 lemons juiced
  • 2 tbsp cilantro optional garnish
  • 1 tbsp grass-fed sour cream optional garnish

Instructions
 

  • Place a vegetable steamer in a large stock pot. Add water, butter, and butternut squash. Steam the butternut squash until pierced easily with a knife.
  • Once steamed, place squash in stock pot (leave water in pot). Add carrots, celery, onions, and garlic. Add broth and bring to a boil. Reduce heat to a simmer. 
  • Add all of the spices. Keep at simmer for about 30 minutes. Remove from heat, and allow to cool for about 15 minutes.
  • Use an immersion blender to purée soup (a regular blender or food processor will also work).  Add lemon juice (don't skip the acid step!). Serve with a dollop of sour cream or plain yogurt and garnish with cilantro.
Keyword butternut squash soup, paleo, soup

Onions are a good source of vitamins C and B6, potassium, and manganese. They are also rich in antioxidants, particularly quercetin, kaempferol, and myricetin, which all play a role in cancer prevention. Onions also help to reduce the risk of cardiovascular disease and osteoporosis.

Carrots are good sources of vitamins A, C, B6 & K, biotin, potassium, thiamine, and fiber. They are also rich in antioxidants and good source of starchy carbohydrates.

Butternut Squash is a good source of antioxidant carotenoids, vitamins C, B1, B6, folic acid, and pantothenic acid. It is also a good source of potassium, manganese, and fiber. Dark-fleshed winter squash is shown to be protective against cancer, especially lung cancer, heart disease, and and type II diabetes.

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The 5-R Protocol for Digestive Health

Screen Shot 2015-12-17 at 8.41.08 PM

I wrote this article for an assignment on autoimmune conditions, specifically Lupus. However, this applies to anyone that is looking to determine what is “off” with their digestion, what food triggers they may have, or trying to solve other “unsolved mysteries” about what may be causing skin problems, headaches, etc. Enjoy!

To address autoimmune conditions like Lupus, the 5-R Protocol would be highly recommended. It is like a “jump-start” into the diet plan that should be continued for optimal immune health. By removing offending foods, the body stops reacting negatively to those foods and can begin to use its nutrient resources to heal itself. Additionally, 80% of the immune system is in the digestive system and a healthy digestive system is key for a healthy immune system.

  1. Remove: Eliminate foods that are processed and devoid of nutrients, poor-quality fats, parasites, heavy metals, and foods that are potential triggers. Potential triggers include gluten-containing grains (wheat, barley, rye, spelt, and kamut), nightshade vegetables (tomatoes, potatoes, eggplant, and peppers) dairy, soy, and possibly fish, shellfish, peanuts, tree nuts, and eggs. Each person will have to decide what he or she needs to eliminate.
  2. Replace: Once the offending foods have been removed, it is time to replace them with nutrient-rich, whole-foods. This step also includes replacing missing nutrients using supplements, as well as adding in digestive supports like digestive enzymes, bile salts, and hydrochloric acid.
  3. Reinoculate: The digestive system is home to billions of bacteria that we rely on to help digest food, protect us from foreign invaders, and to help make short chain fatty acids that we need. Over the years, our diets have been lacking in healthy bacteria and we take many medications that kill off the necessary bacteria. These healthy bacteria are found in cultured dairy products like yogurt and kefir, and in fermented foods like kombucha, sauerkraut, and kimchi. Supplementation with probiotics can begin with 10-20 billion per day and can increase gradually to 50-100 billion (Bauman, 2015).
  4. Repair: Over time, our standard diets have also damaged our digestive system’s ability to properly breakdown foods and absorb nutrients. Using foods like bone broth, grass-fed gelatin, and foods rich in fiber will help to repair and clean out the intestines. Additional supplements that can help to heal include: glutamine, gamma-oryzanol, boswellia, licorice, quercetin, goldenseal, aloe, marshmallow root, essential fatty acids, and cabbage.
  5. Rebalance: Digestion starts in the brain. If your mindset isn’t in the “right” place, proper digestion will not occur. If you are stressed, your body will be in sympathetic mode rather than in parasympathetic mode and your digestion will be compromised. The focus of step 5 is on stress management, quality sleep, adequate exercise, and a positive outlook. This last step is often a continual practice in mindfulness.

References:

Bauman, E. (6/20/15-11/30/15). Personal Communication

Lipski, E. (2013). Digestion Connection. New York, NY: Rodale.

Health & Hugs <3,

Katie