Snack: Aaaamazing Homemade Beneficial Nut Butter

When you have seven people eating out of one fridge, getting creative about cost-savings becomes essential when it comes to snacks. At $10+ for a 12 oz. jar, feeding a family of seven a healthy treat can get expensive — fast!

Almond nut butter

Nut butter is a great to use for a quick spoon full when you feel your sugar-levels dropping. (I sometimes eat two scoops before I make dinner to hold me over until it’s time to eat.) You can use on Life Changing Crackers or even on a slice of Ezekiel Bread toast. I don’t recommend eating this (found in the freezer section in the health food area of your grocery store) sprouted grain bread more than one time a day, 3 times a week at the most. Ezekiel bread is a great transition if you are just starting to go gluten-free, but your goal should be to be off all bread if at all possible if you suffer from Polycystic Ovarian Syndrome (PCOS).

This recipe makes about 3 small 12 oz. mason jars full.

Aaaaamazing Beneficial Nut Butter

  • Servings: About three 12-oz jars
  • Difficulty: easy
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PCOSbitesNut Butter

INGREDIENTS:

• 1 full cookie sheet of Almonds

• 1/3 cookie sheet Pre-shelled Walnuts or Pecans (whichever you have on hand)

• 2 tsp Finely Ground Pink Himalayan Salt

• 1/4 cup of Date “Sugar” (optional – leave out if going for sugar-free, but this will have a low-glycemic response compared to other sugars)

• 2 TBSP Honey (optional – leave out if going for sugar-free)

• 15 shakes of Cinnamon (a great inflammation fighter)

• 1/2 pkg of Dried Blueberries or 1/3 cup of Craisens or 1/3 cup of dried Cherries (helpful antioxidants)

 

OTHER TOOLS YOU MIGHT NEED:

• High-power mixer/blender

• Bowl

• Rubber Spatula

• Mason Jar

• Small spoon for compacting nut-butter mix into your jar as you add it.

• Knife and cutting board if you’re chopping up dried cherries into smaller bits. No knife needed if you are using dried blueberries or Craisens.

 

INSTRUCTIONS:

  1. Preheat your oven to 350 degrees. Take a large cookie sheet (the kind with a lip all the way around them) and place a sheet of parchment paper on the bottom of it. Pour your almonds on top of the parchment sheet, spreading as a layer so that the almonds cover the entire cookie sheet. Place in the hot oven for about 10 min. (This will heat up the almonds/walnuts/pecans and allow the oils to break down faster when you go to break them up.) Nuts for nut butter
  2. When timer goes off, remove almonds from heat transfer your almond/walnut/pecans into your high-power mixer/blender adding 3-4 shakes of cinnamon in-between scoops of nuts as you add until you get to 15-shakes of cinnamon total.
  3. Add you date sugar at this point as well so it can incorporate into the nut blend as it breaks down in your high-power mixer/blender.
  4. It will take about 15-minutes on high for the almonds to begin to turn to a nut butter state; just keep stopping periodically to scrape down the sides and keep things blending.
  5. Begin to blend your nut mix on high. Be sure to pause periodically and “scrape down sides” times and add about 15 shakes of Ground Cinnamon.
  6. It will take several minutes for your nut mix to begin to break down the oils in the nuts to the “butter” stage. You’ll begin to see it change slowly. Keep blending until the entire batch has been converted to a smooth consistency.
  7. Pour in about 2-3 TBSP Honey to preference and add your salt. Mix to incorporate everything.
  8. Pour nut butter into a bowl and fold in 1/2 pkg of dried blueberries (or any other type of add-in you prefer) until they are completely incorporated.
  9. Transfer nut butter to a canning jar or recycle your old almond butter jar. Cap with a plastic lid and place in fridge.
  10. You’re done! Put a lid on your mason jar and keep your nut butter in your fridge. It should be good for about 4-5 days (if it doesn’t get eaten before then!) Our family loves this as a little snack each day!

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Above:Beginning to turn to butter.

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Above: Almost all converted into nut butter

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(Above: Incorporate any mix-ins you desire.)

If you want to try another version, make just as directed above, but instead of blueberries, put in dried chopped cherries or Craisens and 1 tsp of Vanilla.

This recipe is refined-sugar free, gluten-free, corn-free, and lactose-free.

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BREAKFAST: Gluten-free Waffles

Gluten-free Waffles

My guys love waffles. I enjoy them too, but I don’t like making them for a large crew, because they are painfully slow to crank out. I stand there for about 40 minutes slowly feeding child after child. Pancakes are more my speed for feeding a hungry crew fast. So waffles are an exercise in patience for me.

But, today, for some strange reason, they just sounded better than pancakes. I was determined to feed my hungry crew some gluten-free waffles. I adapted a recipe I found online by Gina Matsoukas.  First off, when I followed the recipe I had found (I was doubling it), it would stick to my waffle iron, even though it seemed fully cooked through. My solution was to add some tapioca flour and that seemed to help it release. I also felt like it needed something more and added some raisens for a little bit of sweetness in every bite. You could also use carob chips or blueberries to mix in — whatever you fancy!

Gluten free waffles

Kids had one each and there was enough to feed all seven of us a 6″-7″ size waffle. I served peaches with it and my littlest gobbled hers up and the crumbs her big brother (age 6) had left. Definitely a kid-friendly recipe.  As a Mama with PCOS, I would go lightly with the toppings as maple syrup can create an insulin response.

Tip: If you don’t have as large of a family to feed, make the whole batch and throw the extras in the freezer for a quick breakfast on another day!

Gluten-free Waffles

  • Servings: 7-8
  • Difficulty: easy
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PCOSbitesimage
INGREDIENTS:
• 2 cups almond flour
• 4 TBSP coconut flour
• 1 1/2 tsp of finely ground pink Himalayan sea salt
• 2 tsp of ground cinnamon
• 1 tsp of ground nutmeg
• 4 small to medium sweet potatoes, cooked, skin removed
• 4 eggs
• 3 tsp vanilla extract
• 4 TBSP pure maple syrup
• 1 tsp of canola oil or avocado oil
• 2/3 cup of almond milk
• 1 tsp of tapioca flour
• 3/4 cups of raisins (other mix-in ideas: blueberries, chopped walnuts, chopped pecans, or carob chips)

OTHER THINGS YOU MIGHT NEED:
• Waffle Iron
• A non-stick spray
• Spoon (to scoop out sweet potato from skins)
• Mixing bowls (one for dry and one for wet ingredients)
• Whisk (for wet ingredients)
• Spatula (to scrap the bowl and scoop onto the waffle iron gluten-free waffle batter)
• Cookie sheet (for cooking your sweet potatoes on)
• Parchment paper (for cooking your sweet potatoes on)

INSTRUCTIONS:
1. Place 4 small to medium sized sweet potatoes on a cookie sheet lined with parchment. Poke the sweet potatoes with a knife towards the center about 5-7 times in various spots throughout each sweet potato. Bake for about 40 min or until soft in the center. Remove from heat and cool.
2. Take a spoon and scoop out all cooked sweet potato and place into your blender. Once you’ve emptied all the sweet potatoes from their outer skin, blend until a smooth puree. Set aside.
3. When sweet potatoes are finished cooking, plug in your waffle iron to preheat while you mix the ingredients.
4. Mix all the dry ingredients in a large bowl.
5. Whisk together all the other (wet) ingredients in a medium bowl.
6. Combine the wet and dry ingredients. Fold in your pureed sweet potatoes into your bowl of mixed ingredients. Combine until fully incorporated.
7. Open up your waffle iron and spray upper and lower sections with a non-stick spray. Add a small scoop of gluten-free waffle batter to the center and spread. It should only cover about 1/2 of the bottom. When you press down, it will expand to make a larger waffle.
8. Set your timer for about 7 minutes.
9. When timer goes off, take a fork and gently pry around edges all the way around until it lifts out of the waffle mold.
10. Top with your choice of fruit and/or maple syrup. Enjoy!

 

This recipe is refined-sugar free, gluten-free, corn-free, and lactose-free.

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Breakfast: Sweet Potato Hashbrowns & Egg

This morning, I tried a recipe that I’d seen floating around Facebook. I had never tried making sweet potato hash browns and I loved the idea of doing a whole pan full to feed my crew of 5 + my hubby. It took about 10 minutes to prep the sweet potato hash browns.

I used to eat white and red potatoes and loved the hash browns from Waffle House. But, here’s the deal — sweet potatoes are such a better choice if you’re going to eat a potato. Here’s a quick infographic comparing the two. Which is better to put in your body? (Hint: Check out those Vitamin A numbers!) I disagree with one thing on their infographic — where they say not to forget about white potatoes (towards the bottom)… if you have PCOS, forget the white potatoes. They will make your pancreas work harder to produce more insulin which then if unused turns to fat. Steer clear of those white and red potatoes.

sweet potato vs white potato

Vitamin A is GREAT for kids especially, because they are GROWING! It is an essential vitamin needed for growth and development, cell recognition, vision, immune function and reproduction.

The recommended intake of vitamin A varies according to age and sex. Because vitamin A is available in several forms, the vitamin A content in foods is often measured as retinol activity equivalents (RAEs). One RAE is equal to 1 microgram of retinol, 12 micrograms of beta-carotene or 3.33 IU of vitamin A. The recommended intake of RAEs for people of different ages according to the National Institutes for Health (NIH) are as follows:

  • 0-6 months*: 400 mcg/day
  • 7-12 months*: 500 mcg/day
  • 1-3 years: 300 mcg/day
  • 4-8 years: 400 mcg/day
  • 9-13 years: 600 mcg/day
  • 14+ years (male): 900 mcg/day
  • 14+ years (female): 700 mcg/day
  • 14-18 years (pregnancy): 750 mcg/day
  • 14-18 years (lactation): 1,200 mcg/day
  • 19-50 years (pregnancy): 770 mcg/day
  • 19-50 years (lactation): 1,300 mcg/day.

* Adequate Intake (AI), equivalent to the mean intake of vitamin A in healthy, breastfed infants.

My kids (ages 3, 6, 11, and two 15-year-olds) all ate this for breakfast — even my picky six year old son! I like how this sort of portion-controls the sweet potato for the insulin response. I encourage you to give it a try and see what YOU think! Once you make it, be sure to leave your review in the comments below! 🙂

Sweet Potato and Egg Cups

Sweet Potato Cup and Egg

Sweet Potato and Egg Cups

  • Servings: 12
  • Difficulty: easy
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PCOSbitesSweet Potato and Egg Cups

INGREDIENTS:
• 1 medium sweet potato, shredded
• 2 TBSP Coconut Oil or Canola Oil or melted Ghee
• 12 large eggs
• Kelp Seasoning
• Fresh Parsley
• Pink Himalayan Salt
• Pepper

NON-FOOD ITEMS YOU WILL NEED:
• Cupcake Tin
• Grater
• Bowl
• Peeler
• Pair of kitchen shears (to cut up your parsley)

INSTRUCTIONS
1. Preheat oven to 400 degrees.
2. Grease a muffin pan with a TBSP of oil of choice or ghee.
3. Peel your sweet potato and then grate the sweet potato into a bowl, so you have a little over one cup.
4. Mix in 1 TBSP of oil of choice, salt, and pepper with the sweet potato and even coat the shredded potato with mixture.
5. Evenly divide the grated sweet potato into each muffin hole (however many you wish to make) and press the grated sweet potato down the bottom and sides so they form cups.

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Tip: If you don’t have a large crew you’re needing to make these for, just fill in the number of cups you need and put the remainder in a Ziplock bag and place in the fridge to use in another dish or the next day.

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6. Bake sweet potato cups for 15 minutes.
7. When the sweet potato cups are done baking, crack an egg into each cup carefully without breaking the yolk.

Egg in partially baked sweet potato cup

egg in sweet potato cups

8. Return the pan to the oven and bake another 15-20 minutes until the egg whites are set.

Hint: You want it to be a little glossy on top when it comes out as it will continue to cook after you remove it from the heat.

9. Let it cool for 10 minutes before taking them out of the tin.
10. Top with some freshly chopped parsley (simple fold the parsley together and cut with your kitchen shears), sprinkle on some kelp seasoning for iodine benefits, and ground Pink Himalayan Salt and ground Pepper.

Tip: Add some sort of protein to this as well on the side, like a chicken or turkey sausage.

 

This recipe is refined-sugar free, gluten-free, corn-free, and lactose-free.

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Source: Medical News Today and Cleveland Health Clinic.

Organic Apple Cider Vinegar Lemon Water

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Get in the habit of buying a big ol’ bag of lemons from the grocery store. I get mine from Sams or Costco. Lemon offers a lot of nutritional bang for the buck.

Here’s a short list of what lemon will do for you…

  1. IT FIGHTS CANCER. Lemons are an excellent source of the powerful antioxidant Vitamin C and fights the formation of free radials known to cause cancer.
  2.  HAPPY SKIN. Vitamin C plays a vital role in the formation of collagen. Collagen is the support system for your skin. Adding lemon to what you eat/drink each day will help fight wrinkles, reduce acne flares, and improve overall skin texture.
  3. INCREASES IRON ABSORPTION. Iron deficiency is one of the most common nutrient deficiencies in developed countries and the leading cause of anemia. Choosing foods that are high in Vitamin C with foods that are iron-rich will help your body’s ability to absorb iron. So if you’re drinking lemon water, whatever else you eat with iron (like spinach or chickpeas) will nourish your body.
  4. BOOSTS YOUR IMMUNE SYSTEM. Vitamin C will help your immune system fight germs that cause a cold or flu. Making this a daily habit — especially during the winter months — will give you the healthy edge against infections.
  5. HELPS YOUR DIGESTION.
  6. FLUSHES YOUR LIVER OF TOXINS. A happy liver means a happy lymph system. The liver is very active while you sleep as it is the body’s time to restore and regenerate. So, drinking enough water, especially first thing in the morning, will help stimulate proper stomach acid and bile production.
  7. INCREASES YOUR METOBOLISM. If you have PCOS, I don’t need to tell you how difficult it can be to move weight off your body. Researchers in Germany found that drinking enough water increased metabolism. “After drinking approximately 17 ounces of water, the subjects’ metabolic rates — or the rate at which calories are burned — increased by 30% for both men and women. The increases occurred within 10 minutes of water consumption and reached a maximum after about 30 to 40 minutes. (source)” It provides your body with plenty of hydrating electrolytes in the form of potassium, calcium and magnesium.
  8. HELP REDUCE BOTH JOINT AND MUSCLE PAIN. If you’ve got high uric acid, you may have gout symptoms. One way to lower uric acid is to add lemons to your cup or plates.
  9. REDUCE DEPRESSION AND ANXIETY SYMPTOMS. It is not uncommon for women with PCOS to fight depression as you battle the symptoms of PCOS. Depression and anxiety are often linked to not having enough potassium in your blood. Lemon water has a high potassium content so you may find your mood is happier as you fuel your body with lemon water.

According to the USDA National nutrient database, one raw lemon, without peel (about 58 grams) provides 17 calories, 0.6 grams of protein, 0.2 grams of fat, 5.4 grams of carbohydrate(including 1.6 grams of fiber and 1.5 grams of sugar, 51% of daily vitamin C needs as well as small amounts of thiamin, riboflavin, vitamin B-6, pantothenic acid, calcium, iron, magnesium, phosphorus, potassium, copper and manganese.

One fluid ounce of lemon juice provides 7 calories, 0.1 grams of protein, 0.1 grams of fat, 2.1 grams of carbohydrate (including 0.1 grams of fiber and 0.1 grams of sugar) and 23% of daily vitamin C needs.

Be advised, that when I first started adding lemon to my water, I started out slow… it takes awhile to get used to the tart taste. Now, if I drink water without it, I taste all of the metals in the water. (Not kidding!)

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Drink lemon water for a week and then do this one thing… add a 1/2 teaspoon of organic apple cider vinegar. When I first started this, my nose argued with my taste buds. I didn’t really taste it, but I could smell it. Enter the magnificent 30 oz. Yeti. Filled my Yeti up with ice and put a lid on it with a straw. The straw helped me get it down fast and the lid kept my smeller happy. What I noticed is that after a couple of days, I became more accustomed to the taste.  You can gradually work up to add 1 tsp over a period of time.

If you have done “Trim Healthy Mama” then you’ve heard of Good Girl Moonshine. Same concept, but they don’t explain the medical reason why this is so important for your body. Here’s why Apple Cider Vinegar is so great to add to your water:

Here’s a short list of what organic apple cider vinegar will do for you…

  1. LOWERS CHOLESTEROL. One Japanese study found that a half an ounce of apple cider vinegar a day, lowered cholesterol in those who participated in the panel. A 2006 study also found that the acetic acid in the vinegar lowered bad cholesterol in rats.If you are not familiar with what cholesterol is — it’s a fatty substance that is made in the liver from certain fats in your diet. It acts as a crucial building block and is used to make healthy cell membranes, hormones such as cortisol, oestrogen, testosterone and progesterone, Vitamin D, bile acids and Coenzyme Q10 – a vitamin-like substance essential for processing oxygen and generating energy within cells. If you have too much cholesterol in your body that is unused, it will begin to coat the inside of your arteries — often referred to as plaque. Over time, this is what leads to the hardening of arteries.If your liver has been working overtime on a high fat/highly processed foods/sugary food diets, you will want to have your cholesterol levels checked. In the meantime, add some organic apple cider vinegar to your water and you’ll be fighting that bad cholesterol with every sip. Your liver will thank you.  Your arteries will thank you. Your heart will thank you. Need I go on?
  2. HELPS DIGESTION. Another great reason is it aids the body in digestion and stimulates the cardiovascular circulation while also helping to detoxify the liver. Look for the cloudy kind of unfiltered apple cider vinegar, where you can see a blob in the bottle — the blob is known as “the mother” and it’s full of probiotics and other beneficial bacteria that can help support immune function — and even aid in constipation.
  3. REGULATES THE PH-LEVEL OF YOUR SKIN & BODY. Research has shown that higher acid levels (lower pH level) lead to a lack of energy and higher occurrences of infection. Sipping apple cider vinegar throughout the day will bring a natural boost of energy and help your body maintain a healthy alkaline pH level.
  4. AIDS IN WEIGHT LOSS. 2 teaspoons of apple cider vinegar sipped throughout the day can improve weight-loss according to a 2009 study by Bioscience, Biotechnology, and Biochemistry. It was found that those who had acetic acid over a period of 12-weeks experienced declines in body weight, abdominal fat, waist circumference, and triglycerides (the bad cholesterol that you want to avoid.)
  5. KICKS CANDIDA TO THE CURB. Because apple cider vinegar is rich in natural enzymes, it has the ability to assist your body in getting rid of candida — yeasts that are attributed to thrush in humans. Candida is also blamed for creating symptoms of fatigue, poor memory, sugar cravings, and yeast infections.
  6. HELPS STABILIZE BLOOD SUGAR LEVELS. According to Arizona State University, apple cider vinegar blocks some of the digestion starch and prevents at least some of that starch from being digested and raising your blood sugar. This is great news for those suffering with PCOS, because insulin is often over produced by the pancreas.

Be advised though… according to Tufts University’s director, if you have gastroparesis, a common problem with diabetes that slows stomach emptying, be careful. Early research has shown that apple cider vinegar may make this problem worse. If you have diabetes and want to try apple cider vinegar, let your doctor know and keep an eye on your blood sugar levels.

And never drink apple cider vinegar straight — it’s so acidic that it could harm your tooth enamel and your esophagus. Just dilute 1 to 2 tablespoons in water with a meal a couple of times over the course of the day. Start out slow. Take baby steps and ease into it and your body will thank you. Remember, one change a day, making better choices one bite — or drink — at a time.

— Erin

Sources: Medical News Today, WebMD, Wellness Mama, Dr Eric Berg, dailymail.co.uk, webMD, 

LUNCH | DINNER: Gluten-free bread-less “breaded” Chicken Strips & Sweet-Potato Fries

My Kindergartner has been a trouper coming off of gluten, sugar, dairy, and corn. I didn’t realize how much he relied on foods that had a higher insulin response until I changed what we ate. So I made tonight’s dinner with my littles in mind. As I stared at my chicken thawing out on the counter I wondered, “What should I do with this chicken tonight?” And then I thought, something “breaded” but not breaded as a treat for the kids.

Tip: When I make almond milk, I take the left over almond bits and dry them on a sheet rack on a piece of parchment paper for several days. When the almond bits are good and dry, I run them thru my Cuisanart to make “flour” out of my almonds and then I store it in an airtight container for such an occasion as this. I share all that, not to burden you with more tasks, but to help you realize how when you make almond milk, you can also use the bits that are not utilized in almond milk for other things — like this great lunch or dinner! If you are short on time, a package of almond flour works perfectly fine, too!

Gluten-Free Chicken Strips

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I like to cut the chicken into strips when it is still slightly frozen in the center. It holds it shape and you just slice right thru it easy peasy. Try and cut your chicken fingers into equally-sized strips so they will cook uniformly. The sweet potato fries were from the freezer section at our grocery store and took about the same time it took to cook the chicken strips. If you don’t want your chicken strips a yellow-tinge, just skip the tumeric in your coating mix. I added it, because I like to sneak in beneficial herbs, spices (and even some iodine with the kelp) where possible. Every little bit helps as you change your life for the better, one bite at a time.

— Erin

PS: Here’s my son’s seal of approval …

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Gluten Free Breaded-but-without-bread Chicken Strips

  • Servings: 5-7
  • Difficulty: easy
  • Print

PCOSbites
Gluten-Free Chicken Strips

INGREDIENTS:
Coating Mix:
• 2 c almond flour
• 1 c. grated Parmesan Cheese
• 1 TBSP garlic powder
• 1/2 tsp cayenne pepper
• 1 tsp pepper
• 1 tsp salt
• 1 TBSP kelp granules
• 1 tsp thyme
• 1/2 tsp turmeric (optional)
• 1 tsp cumin
• 1 TBSP ground flax
• 2 TBSP freshly chopped parsley


 

Note: If you want to make this dairy-free, just skip the parmesan cheese and add a 1/2 cup of almond flour.


 

Main Ingredient:
• 7 pcs Chicken breasts, skinless (frozen)

Egg Bath:
• 2 Eggs

Other kitchen tools:
• Bowl for egg bath
• Larger bowl for coating mix
• Cookie sheet
• Parchment baking paper
• Tongs

DIRECTIONS:
1. You’ll want to cut your chicken into strips when it is thawed on the outside and still slightly frozen (not rock solid but partly thawed) in the center. It will cut easily and clean thru. Try and keep pieces uniform in size so that they cook at equal rates.

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2. Take 2 eggs and whip them in a bowl and set aside.

3. In another larger bowl, combine all the ingredients for the coating mix and combine well with a whisk until everything looks incorporated.

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4. Finally, take your cooking sheet and line it with parchment paper.

5. Preheat oven to 425 degrees F.

6. Create an assembly line order, left to right, with your chicken strips near your egg bath. Your coating mix next to the egg bath. And finally, your cookie sheet lined with parchment paper next to the coating mix.

7. Using a set on tongs, pick up several strips of cut raw chicken and put them into the egg bath. One-by-one, coat each piece of raw chicken with raw egg and transfer into the coating mix. Coat entire strip of chicken and using the tongs, transfer the coated chicken to the cookie sheet lined with parchment paper. Continue process, leaving space between each chicken finger until cookie sheet is full.
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8. Place in heated oven and set timer for 20-25 minutes or until fully cooked.

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9. Remove from heat and serve with your choice of sides (like sweet potato fries).

 

This recipe is refined-sugar free, gluten-free, and corn-free.

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Lunch: Taco Salad with Quinoa and Roasted Red Pepper Hummus

Today’s lunch is Taco Salad!!! 👏

Tale extra 90/10 lean ground beef from hamburgers the night before, chop into bite-size pieces and tossed with some cumin, chili pepper and paprika (spices 2:1:1 ratio). Take kale/spinach/chard/carrot medley mix (Sams Club) and chop up and toss with a spicy ranch dressing along with feta and red and yellow bell peppers.

Tip #1: Always make extra when you are grilling meat. It makes it easy for lunch the next day to pull out and reheat.

Tip #2: You don’t use as much dressing if you toss your salad.

 

Place some left over quinoa and red pepper hummus (Sams Club) in two sides of your bowl and take bites along with salad as a mix in. It makes the salad more enjoyable to introduce new flavors between bites. Don’t forget to rinse your palate with your lemon and organic apple cider vinegar water! The citric acid in the water not only has health benefits, but will enhance the taste of what you’re eating!

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So filling and tasty!

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This recipe is refined-sugar free, gluten-free, corn-free, and low in lactose.

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#salad #tacosalad #paleo #thm #pcosbites #pcos #pcosdiet #pcostips #pcoslunches #quinoa #hummus #healthyeating #healthylife #eatingclean #eatinghealthy #pcosdiva #cysters #keto #ketogenic #ketogenicdiet

Snack: Life Changing Gluten-Free Crackers and Blueberry Goat Cheese

Adding some seeds to what you eat daily is a great way to get good natural fats into your diet to aid in going into ketosis (fat burning). Limit yourself to 2-3 of these a day at most, but you’ll enjoy the bread-like texture without all the gluten.

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In your grocery store cheese case, many carry a blueberry wrapped goat cheese option. If not, be sure to ask your grocer to carry. Blueberries are a rich source of nutrition and they are great at decreasing the risk of obesity, diabetes, heart disease while helping the body maintain healthy complexion and hair, increased energy, and overall lower weight. Every tiny bit helps, right! Add a side bowl of frozen blueberries to your snack and you’ll feel happy, happy, happy!

Also, going dairy-free is part of the PCOS way and mainly this is because of lactose and the way lactose creates an insulin response in the body. Goat Cheese is lower in lactose and is something a Blood Type O person can eat as a healthy option as well.

Life Changing Gluten Free Crackers with Blueberry Goat Cheese

If my kids will eat this, that means, you can eat it, right?! 🙂 Remember, one change a day, making better choices one bite at a time.

— Erin

This recipe is refined-sugar free, gluten-free, corn-free, and low in lactose.

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Breakfast: 2 Eggs, Kelp Granules, Spinach Asiago Chicken Sausage

When you are starting to make changes to heal your body, the key to making those changes stick is to make it simple and make it easy whenever possible.

First thing in the morning, I make a hot cup of water with lemon and steep some green tea. You can check out my post on why this is so beneficial for your body. I also take my probiotic at this time as well.

After your cup of tea has been enjoyed, time to make your easy peasy breakfast.

      1. Take a small sauce pan, turn to medium heat and put some ghee in the middle to melt. Be sure to use farm fresh grain-fed free-range eggs whenever you can afford to as they are definitely better nutritionally.

2. If you are the only one eating, crack two eggs into the pan and cover with a lid. If you are making eggs for you and a friend/spouse, you can cook up to four eggs in the same small pan and cover with a lid.  Set your timer immediately for 3 minutes for easy sunny-side up eggs.

3. While your eggs are simmering away, take a Spinach Asiago Chicken Sausage* and pop it in the microwave, cover with a paper towel (sometimes the meat and cheese can simmer and pop) and set for one-minute. Once the timer goes off, remove from microwave, place on plate and cut.  About this time, your eggs will be finishing up.

*I like the Daily Chef Chicken Sausage from Sams Club since we purchase bulk whenever possible. I think I spent about $16 for one package of 15 sausages — coming out to a little over $1 a sausage. If you don’t have a large family like ours (I have five children), you can separate the three pack and put two in the freezer while you use one during the week. Click on the images below to see cost and details if you’re interested in getting this…

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Photo Credit: SamsClub.com

Eggs, Kelp Granules, and Chicken Sausage

4. Finally, when the timer goes off for the eggs, remove lid and slide your eggs onto your plate. Add a dash of kelp* granules for seasoning. If you like salt and pepper, throw it on there as well. Enjoy!

*Why kelp granules? Well kelp is full of iodine (among other beneficial minerals) and many are iodine deficient. The US recommended daily intake of iodine is 150 micrograms (mcg) per day for most adults, and about twice that for pregnant and nursing women. Iodine helps your entire body and especially your thyroid function well. You can learn more on how it can even help your kids grow their cognitive abilities — read about it here.

 

This recipe is refined-sugar free, gluten-free, corn-free, and low in lactose.

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EAT THIS INSTEAD OF THIS: See why you should say no to the one on the right…

I grew up eating spoon full of peanut butter out of the jar as a quick after school snack. Check out the following graphic to see why you should replace almond butter in your pantry. One change a day, one bite at a time makes a difference!

THISinsteadofTHIS-full-almondbutter-vs-peanutbutter-pinterest

EAT THIS INSTEAD OF THIS: Almond Butter and Peanut Butter Face-off

THISinsteadofTHIS-full-almondbutter-vs-peanutbutter-pinterest

Make this one change in your diet today and you’ll get:

MORE: Potassium, Magnesium, Cooper, Calcium, Iron, Riboflavin, Vitamin E, Fiber, and Monounsaturated Fats, and Omega-3.

COSTS: Almond Butter runs about $10 – $12 a jar (as of April 2016) whereas Peanut Butter (Jif), runs about $5-7 per jar. You can lower the cost of almond butter by making it at home and buying almonds bulk. I purchase mine at Sams Club presently for $17 a bag and I can make about 8 jars of almond butter (I add walnuts and other ingredients for additional health benefits) for about $2.50 a jar + a half hour of my time.

VERSITILITY: Not only can you use almond butter on crackers or eat by the spoonful, you can also use it in cooking gluten-free baked goods! Check out our dessert recipes on this blog.

The benefits of eating almond butter far outweigh peanut butter in our opinion. YOU can change your life and get your PCOS under control one bite at a time. Add almond butter to your pantry and keep peanut butter out of your grocery cart.