Thursday, February 27, 2014

Recipe for today: Meatloaf (Paleo)

For the meatloaf
  • 1lb grass fed ground beef
  • 1 yellow onion, diced
  • 1 roasted green pepper, diced
  • ¼ cup tomato sauce
  • Sauteed mushrooms
  • 2 eggs, whisked
  • ¾ cup almond flour or 1 cup almond meal *I didn't have any so I didn't use this.
  • 1 teaspoon dried basil
  • 1 teaspoon dried thyme
  • 1 teaspoon dried parsley
  • salt and pepper, to taste
  • olive oil, for saute'ing
For the sauce
  • ¾ cup tomato sauce
  • 1 teaspoon dried basil
  • 1 teaspoon dried thyme
  • 1 teaspoon dried parsley
  • salt and pepper, to taste
  • fresh basil, chopped (to top-optional)

  • Preheat oven to 400 degrees.
  • Place a medium skillet over medium heat and add a tablespoon or two of olive oil. 
  • Then add your onions and roasted red pepper to the pan.
  • Cook until onions have become soft and translucent.
  • Once they are done cooking, add them to a bowl along with the rest of the ingredients for your meatloaf and use your hands to mix it all together.
  • Press ingredients into a cupcake pan and baking for 35-40 minutes.
  • Once your meatloaf is almost done cooking, add your sauce ingredients to a saucepan to heat up until slightly bubbly.
  • Let meatloaf cool slightly then add sauce on top. Top with some fresh basil.
  • Then eat it all up!

Recipe for today: Sweet Potatoes (Paleo)

  • 3 sweet potatoes
  • ¼ cup duck fat, melted (or other oil such as olive oil, coconut oil, etc.)
  • ¼ teaspoon garlic powder
  • ¼ teaspoon salt
  • ⅛ teaspoon paprika
  • 3-4 tablespoons fresh dill, minced
  • Cut sweet potatoes in half lengthwise, the cut each half into 4-5 wedges.
  • Place wedges in a bowl, cover with water and add ice, about 2 cups worth. Let wedges sit in ice for 30 minutes.
  • Preheat over to 450 degrees.
  • Remove wedges from water and pat dry.
  • Place wedges back into a large, dry bowl. Add melted fat, garlic powder, salt, and paprika. Toss wedges to coat.
  • Place wedges on a cooling rack on top of a baking sheet to help cook on both sides (if you don’t have a cooling rack, just cook on parchment paper lined baking sheet and flip half way through cooking).
  • Bake wedges for 30-35 minutes until cooked through and browned.
  • After cooked, let cool for 5 minutes then toss wedges in the bowl with fresh dill. I used the same bowl that I had first tossed the wedges in with oil, the oil helps coat the wedges a little more and keep the dill sticking to the wedges.
  • NOW EAT THEM. Duh. They are delicious.

Wednesday, February 26, 2014

Recipe for Today: Apple Muffin in a Mug (Paleo Detox)

Adapted from Paleo Mom's Cinnamon Apple 2 minute Mug Ccake.

- 1 Egg beaten
- 1/2 Green apple peeled and very finely chopped and grated
- 3 Tbsp Almond flour
- 2 Tbsp Walnuts, chopped
- 1 Tbsp Shredded coconut
- 1.5 Tbsp Coconut milk
- 1/4 - 1/2 tsp Cinnamon
- Pinch Salt

Thoroughly combine all ingredients in a microwave-safe mug.  Microwave on high for between 1:45 and 2:00 until egg is cooked.  Top with more coconut milk and cinnamon as desired.  So quick, so simple, and it's probably really good with the honey, but the sweetness was just right for the detox.  Remember, this counts toward fruit and nut servings for the day.

Recipe for Today: Asparagus Bundles...

Wrapped with a strip of bacon, these asparagus bundles add an elegant touch to the table.   With beet root juice and green olives as an appetizer.


  • 8 thick asparagus slices
  • 6 Tbs. (3/4 stick) unsalted butter, melted *optional
  • 1 1/2 tsp. kosher salt *optional
  • 3/4 tsp. roasted garlic powder *optional
  • 1 1/2 lb. green beans, trimmed and blanched
  • 1/4 cup firmly packed light brown sugar *optional


Preheat an oven to 400°F. Line a baking sheet with parchment.

If you opt to go with the seasoning - in a small bowl, whisk together the butter, salt and garlic powder.*

Divide the asparagus into 16 equal portions, about 6 asparagus in bundles each. Gather each portion into a neat bunch and wrap a half slice of bacon around the center to hold the asparagus together. Place the bundles on the prepared baking sheet with the loose ends of the bacon underneath. *Sprinkle the brown sugar evenly over the bundles and drizzle with the butter mixture.

Roast until the bacon is cooked through and browned, 20 to 25 minutes. Let stand for 3 to 5 minutes. Transfer the asparagus bundles to a warmed platter and serve immediately. Serves 8 to 10.

Recipe for Today: Carrot Pumpkin Spice Muffins

I'm going to to try these.  They are grain-free • gluten-free • dairy-free • sugar-free • sweetener-free • nut-free • nightshade-free.  There are no sweeteners added to this recipe other than whole fruit!  This recipe adds a powerful veggie-punch and can easily be served for breakfast or to kids without worry since it uses mashed banana and NO SWEETENERS.

Since I am on the 28-day Paleo detox, you may also find that these muffins are safe for many Paleo challenges – the Whole Life Challenge is one that comes to mind – enjoy!

PREP TIME: 15 minutes
COOKING TIME: 35-40 minutes
YIELD: 12 muffins


  • 6 eggs, beaten
  • 1/4 cup pumpkin puree (can be canned or fresh, if fresh, cook, cook and strain excess water from your pumpkin before using it in this recipe)
  • 1/2 cup butter, clarified butter/ghee, or coconut oil, melted
  • 1 teaspoon pure vanilla extract
  • 1 mashed banana (use green-tipped/under ripe for the 21DSD) 
  • 1/2 cup coconut flour
  • pinch of sea salt
  • 1/4 teaspoon baking soda
  • 1 Tablespoon pumpkin pie spice
  • 3 cups shredded carrots (approximately 4 large carrots)
  • optional: 1/4 cup raisins or dried cranberries (not-safe for 21DSD!)


  • Preheat oven to 350F.
  • Whisk the eggs, pumpkin, butter or coconut oil, pure vanilla extract, and banana together in a large mixing bowl. Sift in the coconut flour, sea salt, baking soda, and pumpkin pie spice and stir until well combined. Gently fold in the carrots and optional raisins or cranberries. (Remember, no dried fruit if you are making these for the 21DSD, sorry!)
  • In a muffin tin, scoop 1/4 cup of the batter into each lined muffin cup (natural parchment muffin papers work best for lining whereas standard papers may  easily stick!).
  • Bake for 35-40 minutes.
  • change it up!
  • Add 1/2 cup chopped walnuts for crunch.
  • If you don’t have carrots, try adding shredded zucchini or sweet potato.

Sunday, February 23, 2014

Daily Post #17: Anyone can start today and make a new ending...

Maria Robinson once said, “Nobody can go back and start a new beginning, but anyone can start today and make a new ending.” 

When you stop chasing the wrong things you give the right things a chance to catch you.
This year I made a promise to myself, and these are the key things I've been doing to make a change in my life and this is one of the big ones.  I started with the first one, then the rest came into play.  What happens just in a short few months give me perspective and ownership to me.  It's an amazing process.  

These are the top items!

1. Stop spending time with the wrong people.  This year one of my goals is to solely focusing on my husband and daughter.  As I did this things became quite clear to me.  It took a lot of effort for me to reach out to others when it wasn't reciprocal.  I was reaching, reaching and reaching and there were crickets when I didn't.  With this new focus, I have no pressure.  Just more time to be with my husband and daughter.  I gained a new perspective on the people I choose to place the effort and my choice is much more purposeful.  I have more meaning in my life now.

2. Stop running from your problems.  Face them head on.  I've been watching and observing my life from another perspective and the more I notice the problems I encounter the more I realize I am the crux of those problems.  So, I made a pack with myself, to look at each problem and figure out the root cause and start fixing them, or myself which is what it comes down to.  

3. Stop lying to yourself.  An acquaintance made one observation of me over a year ago, she said, "Kim, have you ever looked at how 'out of integrity your life is'?  Just take some time and list out all of the things you say and do and are they aligned." This was and is an eye-opener.

4. Stop putting your own needs on the back burner.  Yes, help others; but help yourself too.

5. Stop trying to be someone you're not.  This world has a tendency to make 'you like everyone else'.  Don't change so people will like you, be yourself and the right people will love the real you.

6. Stop trying to hold onto the past.  You can only start a new chapter with a clear slate.  Take your last chapters as lessons and experiences, and that's it.  You can't start the chapter if you keep reading your last one over and over again.

7. Stop being scared to make a mistake.  Doing something and getting it wrong is more productive than doing nothing.

8. Stop trying to buy happiness.  The things that truly satisfy you are totally free!  Love, laughter and living our passions.  Open your heart to it, it's amazing what comes in!

9. Stop overlooking the beauty of the small moments.  Enjoy everything, the little things.  Even having a peaceful few moments with a cup of coffee thinking, contemplating, and smiling; this is the best portion of my life.  Small, nameless moments I spend smiling with what matters to me.

10. Stop being ungrateful.  No matter how good or bad you have it, wake up each day 'thankful for your life'.  Because there is someone else who is desperately fighting for theirs.

I wake up and acknowledge everything positive and am thankful for everything I have in my life!

Thursday, February 20, 2014

7 Habits of Incredibly Happy People

  1. Be Busy, But Not Rushed
  2. Have 5 Close Relationships
  3. Don’t Tie Your Happiness to External Events
  4. Exercise
  5. Embrace Discomfort for Mastery
  6. Spend More Money on Experiences
  7. Don’t Ignore Your Itches

Humility is not thinking less of yourself, but thinking of yourself less. —C.S. Lewis
Struggle is the evidence of progress.

Monday, February 17, 2014

Health Tip: Increase veggies in diet (strategies)...

To increase the veggies in your children's diet, you can add them to some of their favorite foods such as: steamed pureed turnips to mashed potatoes; steamed, pureed carrots and tomatoes to pizza sauce; finely chopped and cooked tomatoes and bell peppers to ground beef.

Saturday, February 15, 2014

Health Tips: Clear your clutter...

Trying to clear your clutter all at once can lead to overwhelm and frustration. Instead, make a list of your areas to de-clutter and spend 10 minutes a day in one area at a time until you are clutter free.

Thursday, February 13, 2014

Health Tip: Prevent fire hazard...

For wood burning fireplaces, creosote can build up in the chimney and present a major fire hazard. It may also lead to carbon monoxide poisoning. Have your chimney cleaned annually to remove creosote buildup.

Monday, February 10, 2014

Daily Post #16: It is what we do with what we have that counts.

Two women were each baking a cake.

The first woman had miserable ingredients. The old white flour had to have the green mouldy bits removed first. The cholesterol enriched butter was almost going rancid. She had to pick the brown lumps out of the white sugar (because someone had put in a spoon wet with coffee) and the only fruit she had were ancient raisins, as hard as depleted uranium. And her kitchen was of the style called "Pre World War" which World War was a matter of debate.

The second woman had the very best ingredients. The organically grown whole wheat flour was guaranteed GM free. She had trans fat free canola oil spread, raw sugar, and succulent fruit grown in her own garden. And her kitchen was "state of the art" with every modern gadget.

Which woman baked the more delicious cake ?

It is often not the person with the best ingredients who bakes the better cake - there is more to baking a cake than just the ingredients. Sometimes the person with miserable ingredients puts so much effort, care, and love into their baking that their cake comes out the most delicious of all. It is what we do with the ingredients that counts.

I have some friends who have had miserable ingredients to work with in this life; they were born into poverty, possible abused as children, not clever at school, maybe disabled and unable to play sports. But the few qualities they did have they put together so well that they baked a mightily impressive cake. I admire them greatly. Do you recognize such people ?

I have other friends who have had wonderful ingredients to work with in this life. Their families were wealthy and loving, they were successful at school, talented athletes, good looking and popular and yet they wasted their youth lives with drugs and alcohol.
Do you recognized such a one ?

Half of karma is the ingredients we have got to work with. The other half, the most crucial part, is what we make of them in this life.

Ajahn Brahm

Sunday, February 9, 2014

Recipe for today: Grandmothers Potato Soup

Grandmothers Potato Soup -  (not vegan) with (Homemade vegan vegetable broth)

  • 5 pealed and cubed organic potatoes
  • 3 stalks organic celery
  • 3 cloves fresh garlic diced
  • 3 large organic carrots chunked 3"
  • 1/2 organic sweet onion diced
  • juice from can of organic corn
  • 1 tablespoon organic tomato paste
  • 1 tablespoon fresh or dried chives
  • (vegan organic coconut oil) or olive oil
  • Salt and pepper to taste and cook as you like ( use it for the potato water and to taste - (1 tablespoon)
  • 2 tablespoon butter
  • 1/2 cup cream
  • 2 cups Milk

* Can adapt to vegan

Saute garlic celery carrots onions chives until soft (carrots won't be)  add water from corn and 3 more cups of water. Simmer on medium until it looses an inch in height.  Remove Carrots ( you can dice them and add them if you want to the soup i do not) add tomato paste turn on low until potatoes are ready.

Put potatoes on stove in cold water and turn up heat to boil - cook until el dente - pour water off potatoes completely - add your broth.

Turn stove to medium low add - cream and milk - lightly mash potatoes until you have your desired consistency
heat for 30 minutes on stove.  Enjoy

*  I also add bacon to mine - diced and added before the 30 minute simmer
*  Add butter for flavor if you like at the same time.
*  If you like thicker potato soup then this makes add potato flakes to thicken. Stirring well as you add a little at a  time then wait for a minute then check thickness.
*  If the soup is sweeter (carrot broth) than you like ( add two tablespoons good pickle juice) for a better bite.

Health Tip: Prevent Carbon Monoxide poisoning...

To prevent carbon monoxide poisoning, if you have a gas furnace, have your heating system checked annually by a professional and install a carbon monoxide monitor in your bedrooms and basement at least 25 feet away from the furnace.

Health Tip: Time...

"Time is the scarcest resource, and unless it is managed, nothing else can be managed."
Peter Drucker