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5 STE PS TO CRE ATE A NEW HAB IT
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Are They Safe in the Long Term?
4 August 2015 eNewsletter
Paleo f(x): We Are
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The Main Reason to follow a Paleo-inspired Lifestyle
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tr il a n ith C5 August 2015 eNewsletter w s l w o B Beef Taco
Think You Know the Whole30?
A REVIEW OF THE WHOLE30: THE 30-DAY GUIDE TO TOTAL HEALTH AND FOOD FREEDOM BY MELISSA HARTWIG AND DALLAS HARTWIG
lthough it may “start with food,” the Whole30 is about so much more than eating. A Whole30 is about mindset, about emotions and psychological triggers. It is about self-care and self-value, and then, at the bottom of the hierarchy, there’s the food. Melissa and Dallas Hartwig, co-creators of the Whole30 Program and co-authors of the best-selling book It Starts With Food, have written The Whole30: The 30-Day Guide to Total Health and Food Freedom as an all-encompassing guide to understanding health at mealtime and beyond. They do this with a heartfelt message and a passion to ignite change: “…the Whole30 is not a diet. It’s not a quick fix. It’s not even a weight-loss program. The Whole30 is designed to change your life. It’s a monumental transformation in how you think about food, your body, your life, and what you want out of the time you have left on this earth. It’s so much bigger than just food. It’s a paradigm shift the likes of which you may only experience a few times in your whole life.” In short, the Whole30—both the book and program—is powerful.
6 August 2015 eNewsletter
This newest project is a culmination of six years of knowledge gained from running countless Whole30 programs, teaching seminars, answering questions and gathering the experiences of individuals from around the globe. The Hartwigs have compiled their answers to every conceivable question, ranging from whether breast milk is a Whole30-compliant addition to a morning cup of coffee, to how to navigate the program as a vegan. Written with an air of familiarity, as if the reader were sitting down to a heart-to-heart with a friend who knows their personal struggle, the book offers sensible advice, with down-to-earth understanding. In reading The Whole30, you have the feeling that Dallas and Melissa really get you, and that they’re on your team. To be sure, there’s plenty of tough love to be had within these pages, but the tone is kind. The Hartwigs know that the struggle is real, but their skill lies in putting a difficult situation into perspective: “It will be hard. You will not be perfect. Don’t even try to be perfect. No one is judging, no one is keeping score, and there are no penalties for admitting that this is hard, you are struggling, and you need help. Be patient with yourself, because real change takes time. Be kind to yourself, and celebrate even the smallest of victories, because a series of small victories is all it takes to change your life. Finally, know that it’s not 30 days—it’s one day. One meal. One bite. Do this one bite at a time if you have to, because it’s for the most important and worthwhile cause on Earth—you.” The Whole30 program is not a deprivation diet or a weight-loss plan, the Hartwigs are quick to point out, but rather a template for lifelong, individualized wellness. Completing a Whole30 is not just a diet change—it’s a learning experience. The point, at the end of the 30 days, is to systematically add foods from the “no” list back into your diet, taking note of what affects you and what doesn’t, and creating your own unique plan from that data. Think of the Whole30 as a personal science experiment, the Hartwigs urge their readers, and put into it what you want out of it.
“the next 30 days will initiate a healthy chain reaction throughout your entire life, imparting a sense of control, freedom, stability, and confidence that will inspire you to take on other personal development goals, big and small.” Some of the most remarkable Whole30 results include better sleep, a happier mood, improved blood pressure and more energy. These are certainly nothing to sneeze at, but the mission of the Whole30 goes beyond the physical and into the mental realm. The Hartwigs put it best when they write, “the next 30 days will initiate a healthy chain reaction throughout your entire life, imparting a sense of control, freedom, stability, and confidence that will inspire you to take on other personal development goals, big and small.” Taking charge of your health through what you eat leads to taking charge of your life on the big-picture scale—as if clearer skin and less bloating weren’t rewards enough! The book is divided into several sections, all of them well researched and packed with knowledge. Part 1, “Welcome to the Whole30,” sets the stage for the program, explains the rules and gets into the heart of why removing all sugar, grains, dairy, legumes and alcohol for 30 days can make such a difference. Part 2 is “Everything You Need to Know About the Whole30,” and it’s no exaggeration— from an extensive FAQ section to
recommendations for grocery shopping, dining out and travel, the Hartwigs cover it all. Part 3 delves into kitchen basics like how to stock the pantry and learning proper knife techniques, while Part 4 showcases the more than 200 nourishing, delicious Whole30-compliant recipes. Culinary Institute of America-trained guru Chef Richard Bradford worked with the Hartwigs to craft stunningly simple recipes tailored to fit the Whole30 guidelines that were also accessible to beginner cooks with little or no access to specialty ingredients. The results are scrumptious: Seared Salmon Benedict, Chimichurri Beef Kabobs, Walnut-Crusted Pork Tenderloin and Ratatouille are just a few of the recipes offered that suggest anything but deprivation. Peppered in with recipes and scientific facts are stories from real Whole30 participants. Some folks lost multiple pant sizes and regained their zest for life, others reduced their medication and used the program to jump-start a new quest for healing; but no matter their perspective, the consensus is that a Whole30 changes lives. It’s clear that The Whole30 will do the same.
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Photo Credit Jordyn Nelson
The Whole30: The 30-Day Guide to Total Health and Food Freedom by Melissa Hartwig and Dallas Hartwig is published by Houghton Mifflin Harcourt, and is available on Amazon and at all major book sellers. For more information, visit Whole30.com/ Whole30Book/.
August 2015 eNewsletter 7
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DO YOUR HOMEWORK
rN ea l
PUTTING MEAT ON THE TABLE IS 90% PREPARATION
August is a very exciting time of year. In a few short weeks, hunting season will be open in every state. Here’s what you need to do to be ready for opening day. If you haven’t taken your hunter’s safety course yet, stop reading this article and sign up immediately. You can’t buy a license without it, and the remaining classes will be at full capacity from other procrastinators at any minute now. If you’ve already got that under control, it’s time to start scouting. Aside from shooting skills, there is nothing more important to success in hunting than knowing how to scout, and in the modern era you have an unprecedented number of free tools to help you before you even leave your home. The first challenge is finding a place to go. Unless you are lucky enough to have access to private land, you will have to find a place to hunt on public land. Public lands come in many forms, have many owners and maintain individualized rules. Most public hunting lands are either state or federal lands, though many cities, utility companies and mineral/timber companies own lands that can be accessed by the public. In some states, there are even programs whereby private landowners grant free access to public hunting on their lands. Some public lands are Finding good areas is simple: Just look for open to any licensed hunter, and others are only open to those with a the areas with the highest harvest rate and special permit. They range from Wildlife Management Areas, aka “game the most liberal bag limits and regulations. lands,” which are actively managed for improved hunting, to state and With deer and turkeys, these concentrations national parks and forests, to city parks with a deer problem. The best of game will nearly always be in either way to find these places is on the website of your state’s wildlife agency. agricultural areas or large, wooded suburbs. If you’re not sure what the agency’s name is, just search for “hunting in [your state]” and the appropriate website will appear. Some states have awesome interactive maps that allow you to find the nearest public lands with incredible ease, while others will merely list them and leave the work of figuring out where the heck they are up to you. Many also have detailed maps of some of the properties. Once you’ve got a handle on how to discover public lands, it’s time to pick one to scout on foot. If you’re primarily after big game like deer, bear or turkey, there are some tricks you can use to narrow your selection. Big game are studied closely by wildlife biologists, who keep detailed records of harvest information, which is often available online. Also, each state is broken up into zones that are given different 10 August 2015 eNewsletter
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the game will hide and feed, as well as the best ways to access those locations, then plan your scouting trip accordingly. Now that you have a plan to scout a specific piece of land, it’s time to put on your boots. While there is much to be learned from studying maps and satellite imagery, some things can only be learned on foot. Make sure that you are well versed in identifying all signs of your target species, as well as their favorite foods. Start out by covering ground quickly. You need to get a sense of the overall lay of the land and discover as many trails, rubs and droppings as possible. As you move, and every time you discover a sign, ask yourself why you are seeing this sign in this location. Is this a feeding area or are the animals just passing through? Where are they going to and coming from? Every time you find a trail or a feeding area, look for places where you might be able to set up an ambush with that magic combination of concealment and shooting lanes, and ask yourself if you could get into that hide without spooking anything on your way in. When you get home from the field, check yourself for ticks and then get back on your computer. Revisit the satellite imagery you studied before, and apply your new knowledge to help you see the bigger picture of what the animals are doing. With the information you will have gathered so far, you will probably have a few spots in mind that have the potential for success. Using the satellite imagery as an aid, put together a plan for how you will approach these locations without being detected. It is already possible to have a successful hunt based on this work, but there is still much more you can do to increase your odds. If you can afford it, buy a trail camera or two (with locks to make sure they aren’t stolen) and set them up in your most attractive spots. On your way in to set the camera, practice entering the site the way you plan to begin the hunt, and mark the path if necessary. It will be much trickier to find your way there when you are trying to be stealthy in the dark before sunrise, so you need the practice. If it is allowed on that property, trim some of the branches that would prevent you from having a clear shot from your hide, making sure to leave enough foliage to keep you hidden. Set the camera on the heaviest trail through the area, and if it is allowed in your area, set up a regulations based on what the state’s biologists believe is the bait station or mineral lick in front of it to encourage the game best practice for the area. Knowing this, finding good areas to stop in front of the camera trap. The camera will tell you is simple: Just look for the areas with the highest harvest rate exactly what is coming through there and at what times, which and the most liberal bag limits and regulations. With deer and is invaluable information when you’re trying to learn an animal’s turkeys, these concentrations of game will nearly always be in habits. If you are deer hunting, it will also tell you if there is a big either agricultural areas or large, wooded suburbs. buck in the area, which will give you the confidence to pass on Once you have chosen the property you want to scout, the young ones. Come back and check the camera every couple next step is to examine maps. Before you head to the woods, of weeks, and by bow season you’ll know exactly when to hunt open Google Maps and Bing Maps in separate windows on your spot and what you can expect to see—or if you need to try your computer and study their satellite imagery of the property. somewhere else altogether. The reason I say to open both is because they use different Of course, knowing exactly when and where to set up images taken at different times. For example, Bing Maps your ambush doesn’t mean anything if you can’t make the will often have photos from winter, whereas Google Maps’ shot when the moment of truth arrives. As a new hunter, images are almost always taken when the trees are green. you need to practice hard to ensure that you won’t fall victim to With winter photography, you get a much better view of the the intense rush of adrenaline known as buck fever, which has ground, which can tell you all kinds of things, like the location the power to cause even seasoned hunters to screw up a shot. of hidden wetlands, which areas are dominated by deciduous If you are starting out as a bowhunter, you should practice at trees that might provide food for least once a week all summer, increasing your frequency as the the game, and which ones hold With winter photography, season approaches. Practice shooting out of your tree stand or evergreens for cover from winter you get a much better ground blind, and wear the face mask and gloves you’ll be using weather. In tidal areas, sometimes view of the ground, which during the hunt. You must become obsessed with preparing rotating the map will cause the can tell you all kinds of for all possibilities that you could encounter, because each image to switch from high tide to things, like the location of one adds another degree of difficulty to the shot. You may only low tide, allowing you to see where hidden wetlands, which have a few seconds when your quarry is in the right position the shallow spots are before you areas are dominated for a shot, and if you’ve come that close to success, it would find out the hard way. In addition by deciduous trees that be a shame to ruin it with a miss. So get out there and put in to satellite imagery, you should might provide food for the work. September will be here before you know it. The more also study whatever maps the state the game, and which ones effort you exert, the more success you will see. makes available to learn where the hold evergreens for cover property boundaries and access from winter weather. points are. Often, these maps will be topographical, which is super helpful. Use all of this data to identify likely locations where Subscribe at: www.paleomagonline.com/subscribe
August 2015 eNewsletter 11
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14 August 2015 eNewsletter
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MAIN REASON to follow a PALEOINSPIRED LIFESTYLE
WHAT CAPTIVE GORILLAS CAN TEACH US ABOUT HEALTH Imagine that you’re a zoo manager who somehow gets permission to transfer four of the gorillas from the rainforest mentioned in the beginning to your zoo. Since you’re just a regular guy who doesn’t care or know much about biology or nutrition, you don’t pay that much attention to what type of environment gorillas are best adapted to live in. Although you’ve taken some measures to replicate part of their natural habitat— largely in an attempt to make the human visitors that come to your park get a feeling of being “in the wild”—you clearly realize that the living conditions in the zoo are very different from those of a tropical forest. After a while, new gorillas that are born into captivity become a part of the mix, which prove to be a booster for the zoo’s popularity. All seems to go well, until one day when one of the four gorillas dies suddenly of heart failure. This triggers you to take a closer look at the health and well-being of the gorillas, and you realize that a lot has happened since you first acquired those four first gorillas from the wild. Of course, you had noticed that they had started getting a little puffier over the years, but it isn’t until now that you realize how bad things have become. Those gorillas that were born into captivity look very different from the ones you transferred from the wild a while back, and you realize that overweight, heart disease and other disorders that you long thought of as “human” problems have become a major issue for the gorillas. When you ask the zookeeper in charge what’s going on, he just says that these diseases are Subscribe at: www.paleomagonline.com/subscribe
taking in all of the stimuli around you: the sound of birds singing, the rustling of leaves in the light wind, and the sight of a monkey high up in one of the many trees around you. The immediate impression of such a scene might be that nature is first and foremost a peaceful place where animals, plants, bacteria and other organisms co-exist silently, side by side. However, when you start to look more closely, you realize that your first impression was probably biased by your preconceived notions of such natural environments as beautiful, pure and untouched by the mark of man. We clearly know that there are predators out there and that not all creatures live side by side in friendship, but I think few of us look at life for what it really is: a struggle for existence in which organisms compete for resources and need to adapt to keep up in nature’s arms race. For most humans today, dangerous animals and food procurement are far down the list of daily concerns, but for other organisms (and also for our species not long ago), the battle for survival is a dominant component of life. Darwin opened us up to this fact in his book On the Origin of Species, in which he formulated his brilliant—but simple—idea of natural selection, the process by which organisms that are better adapted to their environments tend to transmit more of their genetic characteristics to succeeding generations than do those that are less well adapted. So, you might ask, if humans today are so cut off from nature that we no longer have to struggle to survive and reproduce, why should we consider evolutionary theory in the discussion of health and fitness? The reasons are many...
IMAGINE STANDING IN THE MIDDLE OF A RAINFOREST,
“normal” among captive gorillas and that he’s been doing what is done in many other zoos, including feeding the gorillas a diet high in starch, sugar and added vitamins.1 Since you’ve seen how gorillas look when they live in their natural habitat, you don’t leave it at that, but rather investigate the issue further. You realize that it could be something wrong with the gorillas’ living conditions, and that one possible solution to their health problems is to change their environment in some way. Since wild gorillas seem to be so damn lean and healthy, you simply instruct the zookeepers to adjust the environment in the zoo so it’s more similar to the rainforest from which the first four gorillas came. Perhaps most importantly, their starch- and sugar-heavy diet is replaced with a species-specific one that consists of lettuce, dandelion greens, bark, leaves and other foods gorillas have been known to eat in the wild. After a short time on this new diet, the gorillas quickly start dropping body fat, and illnesses that are common among captive gorillas but rare among their wild relatives start decreasing in prevalence.1
OLD GENES IN A MODERN ENVIRONMENT With the exception that we are free to move around the world, we humans are in a very similar situation to that of sick gorillas in a zoo. Many of us consume evolutionarily novel foods, we don’t move our bodies enough, and powerful cultural evolution has also altered our sleeping patterns, stress levels and many other parts of our life at a rapid pace. While someone who transfers gorillas from the wild to a zoo can clearly see how the transitioning process goes, the shift from a hunter-gatherer way of life to that of an office worker in the 21st century has occurred over hundreds of generations, and as such, we have never witnessed an immediate change. We’re like the baby gorillas in a zoo, in the sense that the world around us is all we have ever known, and it’s therefore easy to look at today’s living conditions as completely “normal.” However, from an evolutionary perspective, many parts of our modern lifestyles are novel, something that is important to consider in a discussion of health and fitness.
WE’RE LIKE THE BABY GORILLAS IN A ZOO, IN THE SENSE THAT THE WORLD AROUND US IS ALL WE HAVE EVER KNOWN, AND IT’S THEREFORE EASY TO LOOK AT TODAY’S LIVING CONDITIONS AS COMPLETELY “NORMAL.” August 2015 eNewsletter 15
and papers within several different fields of health and medicine, including sports physiology, nutrition and psychology.5-7 The human microbiome changes much more rapidly than the human genome, which partly explains why we are able to introduce previously novel foods into our diet. However, it’s important to note that this type of adaptation is primarily relevant in the discussion of diet, not in all of the other components of a Paleo lifestyle, such as sleep, exercise, socialization, sun exposure and stress. All in all, we do have to take individual variation into account, but the fact is that we are all genetically very similar, and we all carry a Paleolithic legacy within us.
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NUDGING OUR MODERN LIFESTYLE IN THE RIGHT DIRECTION
For millions of years, our ancient ancestors were very much a part of the battle for existence in nature, and natural selection acted to adapt their bodies to conditions that differ markedly from today’s milieu. Just like other organisms, we’re genetically adapted to live under certain environmental conditions, and when we change these circumstances at a pace that is too rapid for biological evolution to keep up, evolutionary mismatches occur. In the modern world, this mismatch between biology and environment primarily manifests itself as diseases of civilization, such as cardiovascular disease, myopia, obesity, and type 2 diabetes.2,3 We live in an environment for which we’re not well adapted. Genetic differences and variations in microbiome structure and diversity between humans today do play a role in determining how we should design our diet and lifestyle. However, the fact is that we all descend from the same ancestors that lived in Africa in the Paleolithic era, and although we today wear suits and dresses and work in large office buildings, our inner hunter-gatherer is still with us in the sense that “the portion of our genome that determines basic anatomy and physiology has remained relatively unchanged over the past 40,000 years.”4 Evolutionary theory and the premise that we’re to a significant extent still Stone Agers from a genetic perspective are what lay the basis for good scientific studies
16 August 2015 eNewsletter
Natural selection only favors traits that improve health and well-being if they are also linked to the reproductive success of the organism. In other words, evolution doesn’t necessarily provide a clear-cut answer as to exactly how we should eat or exercise for optimal health. However, as everyone in the ancestral health community knows, looking back at our evolutionary history gives us a very good indication of what types of diets, exercise routines and so on for which we are best adapted—an understanding that lays the basis for designing a healthy lifestyle. Just like captivated gorillas experience rapid health improvements when their way of life is adjusted to better match that of wild gorillas, we too should aim to adjust our modern lifestyle—including our sleep, diet, physical activity, microbial exposure, sun exposure, exposure to harmful substances, stress and so forth—to more resemble that of foragers and traditional populations who live in environments that are better matched with human genetics.
Sources: 1. Gabel DA. “Captive Gorillas Succumbing to Human Disease” 2011. http://www.enn.com/wildlife/article/42383. 2. Carrera-Bastos P, Fontes-Villalba M, O’Keefe JH, Lindeberg S, Cordain L. The western diet and lifestyle and diseases of civilization. Dove Press. 2011;2. 3. Spreadbury I. Comparison with ancestral diets suggests dense acellular carbohydrates promote an inflammatory microbiota, and may be the primary dietary cause of leptin resistance and obesity. Diabetes, metabolic syndrome and obesity: targets and therapy. 2012;5:175-89. 4. Cordain L, Gotshall RW, Eaton SB, Eaton SB, 3rd. Physical activity, energy expenditure and fitness: an evolutionary perspective. International journal of sports medicine. 1998;19(5):328-35. 5. Booth FW, Lees SJ. Fundamental questions about genes, inactivity, and chronic diseases. Physiological genomics. 2007;28(2):146-57. 6. Konner M, Eaton SB. Paleolithic nutrition: twenty-five years later. Nutrition in clinical practice : official publication of the American Society for Parenteral and Enteral Nutrition. 2010;25(6):594-602. 7. Cosmides L, Tooby J. Evolutionary psychology: new perspectives on cognition and motivation. Annual review of psychology. 2013;64:201-29.
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Thinly slice the salt pork or pork belly (if not already done), then cut into 1-inch-wide pieces. Put the pork in the freezer for at least 30 minutes.
1-1/2 lb ground dark/thigh chicken meat 8 oz salt pork or fatty pork belly (or fatty bacon if you can find neither) 2 small Gala apples 1 tsp honey (optional) 1-1/2 - 2 tsp granulated salt 2 tsp garlic powder 2 tsp onion powder NOTE: These are 2 tsp dried rubbed sage best made ahead of 1 tsp ground yellow mustard time to be reheated 1/4 tsp allspice and browned a few 1/4 tsp cinnamon at a time as needed. 1/4 tsp black pepper 1/4 tsp thyme
Meanwhile, mix the spices together. Use 1-1/2 teaspoons salt if using bacon or salt pork, or 2 teaspoons if using pork belly. Core and cut the apples into 2-inch pieces. You can peel them too, but I don’t bother. Pulse the apple and cold pork in the food processor until nicely minced. Turn the oven to 475ºF. Mix together the pork-and-apple mixture, seasonings, optional honey and chicken. Roll rounded tablespoons or medium-size cookie scoops of the mixture into logs between your hands. Smooth out and even the ends. Place the sausage logs evenly on two rimmed cookie sheets.
e r a k B f k a r stSau o P n e k c s i a h C ges e l p p A
Bake at 475ºF for 12–15 minutes, until cooked through. (They won’t be browned.) The time will depend on the size of the sausage logs. You can eat them right away, of course, but I cook them ahead of time and keep them in the fridge so they’re ready to brown and serve.
Makes about 3 dozen small sausages
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To reheat and brown the sausages, preheat a skillet on just under medium heat, with a slight coating of ghee or lard. Add the sausages and cook, rotating often, for 6–7 minutes or until heated through and browned. Don’t try to brown them while still hot from baking, as this will dry them out.
Cilantro Lime Cauli-Rice 1 large head cauliflower 1/3 cup loose cilantro leaves, chopped Juice and zest of 2 small limes 1 tsp salt 1/2 tsp garlic powder 1 TBSP olive oil
1 lb ground beef, preferably grass fed 1 TBSP cumin 2 tsp garlic powder 2 tsp smoked paprika 1 tsp coriander 1/8 tsp allspice 1 tsp salt (omit if using salted stock) 1/2 tsp chipotle, or more for spicier 2 tsp ancho chili powder 1 cup unsalted beef stock or chicken stock
withCilantroLim eC a
For Serving 2 cups sliced lettuce (romaine, iceberg or Boston) Other toppings of choice (avocado slices, pico de gallo, salsa, guacamole, tomatoes, onions, etc.)
Directions Prepare a steamer basket and pot. Fill with at least an inch of water, but don’t let the water touch the bottom of the basket. Cover and bring to a boil as you prepare the cauliflower. Cut the florets off the cauliflower, and cut the big ones in half so they’ll be fairly even. Steam over boiling water for 5 minutes. Remove the cauliflower from the pot. Pulse, half a batch at a time, until it is a rice-like consistency. Set aside in a bowl. Mix together all the spices for the ground beef. Start cooking the ground beef, crumbling as you go, with the spices. Once it is crumbled, but not necessarily fully cooked, add the stock. Turn up to high. Boil, stirring frequently, especially toward the end, until the stock is so reduced that it is just coating the meat, with a tiny bit left in the pan (about 5 minutes once boiling). Set aside.
To finish the cauli-rice, mix in the cilantro leaves, lime juice, salt, garlic and olive oil. Serve the beef, cauli-Rice and lettuce with toppings of your choice.
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August 2015 eNewsletter 19
Bacon Deviled Eggs
6 eggs 2 strips bacon, cooked and finely chopped (1/2 for the deviled egg filling, 1/2 for the topping) 2 TBSP homemade mayonnaise 1/2 avocado, mashed 1 TBSP Dijon mustard 1 tsp garlic powder 1/2 tsp onion powder Sea salt and pepper, to taste Paprika and bacon pieces (for garnish)
Hard-boil and peel the eggs. Slice the eggs lengthwise. Cook the bacon until crispy. Remove the egg yolks from the egg whites and place the yolks in a medium mixing bowl. In the mixing bowl with the egg yolks, add 1/2 of the finely chopped bacon pieces, homemade mayonnaise, avocado, Dijon mustard, garlic powder, onion powder, sea salt and pepper. Mash with a fork until creamy and combined. Using a pastry bag, place the filling in the pastry bag and fill the egg whites. Garnish with bacon pieces and paprika.
20 August 2015 eNewsletter
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Deviled eggs are the perfect protein-packed party appetizer. They can be made with either homemade mayonnaise or avocado, or in this case—both! Garnish the top with a sprinkle of paprika and a bit of bacon for that smoky, savory flavor.
Coconut Hollandaise Sauce
Eggs Benedict is a classic, savory Sunday morning brunch that will satisfy until midday. While the traditional Eggs Benedict includes an English muffin and is topped with ham or bacon and a dollop of hollandaise, it’s simple to place the ingredients atop a bed of greens or slice of sweet potato.
Melt the coconut oil in the microwave or on the stove. Heat the coconut oil to liquefy, but don’t bring to boiling. 3 TBSP coconut oil, melted 2 egg yolks 1 tsp lemon juice 1/4 tsp salt Pinch of paprika Pinch of black pepper
In a small bowl, place the egg yolks, lemon juice, salt, paprika and black pepper. Blend the ingredients using an immersion blender for 10 seconds. With the immersion blender turned on and continuing to blend, very slowly pour the melted coconut oil into the bowl. The liquid will thicken into a sauce. Turn off the immersion blender. Serve a Paleo version of Eggs Benedict with hollandaise sauce over poached eggs and Canadian bacon.
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August 2015 eNewsletter 21
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