Carrots are generally quite the crowd pleaser for kids and adults alike. Although I can imagine that it could be tricky to get kids to eat rainbow carrots. I have always liked carrots raw but only recently in the last few years have I really learned to love roasted carrots too. Jennifer Tyler Lee also recommends roasted carrots, but she also recommends a fresh carrot salad which also sounds delicious!
The ancestors of our modern carrots came from Afghanistan and were purple.
During the cultivation of carrots, two mutant varieties began appearing – white and yellow.
Orange carrots were not seen until 400 years ago when breeders crossed a red and yellow carrots.
Purple carrots contain nearly TWENTY times the amount of phytonutrients as orange carrots.
Baby carrots should be avoided whenever possible. They are not actually “baby carrots”, rather they are carrots that have been whittled down. The outer layers that have been peeled off contain the most nutrition
Carrots are sweetest and freshest when the green tops are still attached.
However, if you do not plan on using the carrots within a day or two of purchase, remove the tops, as the carrots will remain firm and fresh longer. They will also retain their moisture longer.
Frozen carrots are not as nutritious as fresh carrots.
Carrots are more nutritious when cooked!!
Sautéing or steaming carrots retains more nutrients than boiling carrots.
Whole cooked carrots contain more cancer-fighting compounds called falcarinol than carrots that have been cut before cooking.
Eat carrots with some fat! Carrots are rich in beta-carotene, which is a fat-soluble vitamin.
Carrots have a low respiration rate.
The anthocyanins in purple carrots have been shown to support a healthy liver in rodent studies.
Good source of fiber.
Good source of vitamins K, C, and B6, potassium, thiamine, and biotin.
Weekly shopping trips to the farmer’s market are my inspiration for the week’s menu. Some people plan their meals around what’s on their shopping list, but I go to the farmer’s market to see what produce is in season and let that guide my weekly meal planning. Then I head to grocery store to pick up whatever else I need for the week’s meals. I realize this may seem backwards to many, but eating seasonally is my thing, so you’re probably not too surprised! 😉
I always make my own paleo mayonnaise, but I remembered that I recently got a free jar of Primal Kitchen Chipotle Lime Avocado Mayo from Thrive Market. I was feeling a bit lazy and not wanting to make my own mayo, especially when I had a perfectly good paleo mayo on hand. I decided I would “make it work”. Then I had a lightbulb moment: what if I made a coleslaw that had a Mexican flare to it? And thus Mexican style coleslaw was born. This coleslaw was much, much better than simply “making it work”. I have made this huge batch of coleslaw 3 times in the span of one week. My husband looks at me with a big goofy grin when he eats it, because it is just that good. It was also a HUGE hit at our Father’s Day picnic at the winery. I hope you enjoy it as much as we did!
Mexican Style Coleslaw
This coleslaw is so tasty and makes a great side dish at summer BBQs. It makes a LOT, be prepared to share!
I prefer using a food processor with the slicer attachment to slice my veggies and using the grater attachment to grate my veggies. It makes making a big batch of coleslaw that much easier. But feel free to slice and grate your veggies with whatever tools you have on hand. You can also opt to buy pre-slice and/or pre-grated veggies.
In a large bowl, mix all the veggie ingredients (reserve the cilantro and/or chives for garnish).
In a small bowl, whisk mayo, vinegar, mustard, honey, and herbs and spices. Add the lemon zest.
Stir the dressing onto the coleslaw and top with chives and/or cilantro
Well, this post is later than I had planned, but better late than never! Summer is in full swing here in Northern California and it has been quite warm. School is out, the days are long, sunny, and beautiful, and the bounty of produce options leaves me like that heart googly eyed emoji.
Now we have herbs like basil in season. And…….. Blueberries!!!!! I literally can’t get enough of them. Next up is corn. I know most people LOVE corn, and I while I do like it, I almost never eat or buy it. If I do, it absolutely must be organic. Once we went paleo, it was one of those things that I just didn’t feel the urge to splurge. I am also very excited that it is now raspberry and
May is the first sign of summer produce. It makes me extremely h
appy so see summer produce. For me, it’s the berries that are the most exciting. I could eat a pint of strawberries every day. And actually, I pretty much do. ;-). My husband loves when cherries are in season and it is a pretty short season. I try to buy them for him often during May and June. I have never bought rhubarb, so it should go on my list of things to buy and cook with.
April is here and that means that STRAWBERRY season
is upon us. This means that I will be eating as many strawberries as I possibly can from now until about October. Here is a list of what is in season in April (in Northern California).
Chili is one of my favorite dishes. It’s hearty, it’s warming, it’s tasty, I feel like ya just can’t go wrong with chili. In my vegetarian days I made chili and the recipe easily adapted once I began eating meat and the recipe adapted once again when I started avoiding beans (due to the type of fiber in them that can irritate people with SIBO and other GI problems). Here is my current recipe, but it gets tweaked often.
Chili tops my list of all time favorite and easy meals to make. It's honestly hard to screw it up! This recipe can be adapted to use any type of ground meat. We often use bison and it provides a great flavor. If you tolerate beans, feel free to add a can or two of kidney beans (or homemade equivalent).
In a stock pot, sauté onions and garlic in butter until translucent.
Add bone broth, tomatoes, remaining veggies, spices, and bison. (If you're adding beans, add them in during this step.)
Bring to a boil and then reduce to simmer. Continue on a low simmer for 45 min.
Top with avocado, sprouts, and sour cream (if using). Serve immediately and enjoy!
Keyword chili, paleo, paleo chili, soup
Tomatoes are rich sources of vitamins C & K, carotenes (especially lycopene), biotin and fiber. They are protective against cancer and should be eaten with an oil to improve absorption.
Celery is helpful in preventing cancer, improves white blood cell activity, and helps to lower blood pressure. It is rich in potassium and sodium. It helps the liver to detoxify as well.
Onions are a member of the allium (lily) family and are related to garlic & leeks. Alliums are known to have a cholesterol reducing effect and are known for their ability to help fight off cold and flu viruses. Onions are rich in antioxidants and biotin, manganese, copper, phosphorous, potassium, vitamins B1, B6, C, and fiber.
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!
Butternut Squash Soup
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!
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.
Ever since going paleo a few years ago, we’ve been trying to expand our repertoire of recipes. A colleague suggested lettuce wraps and boom this recipe was born. It’s been tweaked over the years, but here it is in its latest form.
Asian Style Turkey Lettuce Wraps
Lettuce Wraps are quick, easy, and a crowd pleaser, need I say more? Feel free to tweak the veggies to add bok choy, mushrooms, or water chestnuts. This recipe will be in your repertoire for sure!
Melt the cooking fat in a skillet over medium heat and add the ground turkey. Brown the meat.
While the turkey is browning in the pan, grate the onion, celery, and carrots in a food processor, using the grater blade.
Once turkey is nearly all browned, add the coconut aminos, vinegar, ginger, garlic, sesame seeds, and sesame oil. Mix to combine.
Add the grated vegetables and bring to a low simmer until veggies are cooked.
Place ground turkey mixture on the romaine lettuce leaves. Garnish with sesame seeds and green onions.
Keyword asian style lettuce wraps, lettuce wraps
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. Quercetin plays a large role in healing the gut.
Carrots are good sources of vitamins A, C, B6 & K, biotin, potassium, thiamine (B1), and fiber. They are also rich in antioxidants and good source of starchy carbohydrates.
Turkey is rich in glutamine, which is an important amino acid for healing the small intestines of those with leaky gut. It is also rich in vitamins B6 and B12, protein, niacin, phosphorous, selenium, zinc, pantothenic acid, riboflavin, iron, potassium, and magnesium.
Ginger has long been used for gastrointestinal problems, making this an ideal food for those with leaky gut and other GI troubles. It relaxes and soothes the intestines and promotes the elimination of gas. It is also anti-inflammatory. Always choose fresh over dried, as it has higher levels of ginger’s active protease.