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January 13, 20180
Winter, cold, December, Colorado, chilly, Christmas lights, holiday, Paleo hot chocolate recope, cocoa, high protein
Cold & snowy evening: a wonderful time to make a new cocoa recipe.

On a night with blowing snow in December, I invented a newer, better for you hot chocolate recipe: Paleo Hot Chocolate Recipe with added protein! The protein comes from gelatin, made smoothe through heating. This delicious hot drink recipe also is dairy-free (non-dairy), and sugar-free. I crave dessert, but don’t want to take the “express train to diabetes-ville.” I hope you like this drink as much as I do!

cold snowy night in city, tire tracks on ground, winter, Colorado, chilly, evening
A cold, snowy city street at night


Spicy, Dairy-Free Paleo Hot Chocolate Recipe:

Total time: 10 minutes prep

Dissolve 2 TB gelatin (pastured source preferred, 24 grams protein!) into 4 TB (1/4 cup) water. Stir and let sit.

In a medium sized pan, add 1-2 TB coconut oil on low heat. Add these spices: a few shakes of ground cinnamon, 1/4 tsp ginger, 1/8 tsp cloves (go easy or it will taste like metal), 1/8 tsp fresh nutmeg, three shakes ground chipotle powder (cayenne could substitute). Stir about 30 seconds to release the spices’ fragrance.

Next add 3-4 TB cocoa powder, 1/2 can coconut milk (7 oz, use fresh for GAPS & SCD diets), and 1/4 cup water. Add gelatin and water  mixture. Bring to low-medium boil for 1-2 minutes. Take off heat, add 1/4 tsp vanilla and 2-5 drops Now brand Better Stevia (one stevia that isn’t bitter and chemically). Now serve end enjoy! Super good! Here’s a video of the finished product.

This hot cocoa drink recipe is non-dairy/dairy-free, as well as legal for the GAPS and SCD diets if you use fresh coconut milk from the nut. It’s great for anyone on the Paleo or Primal diet lifestyle, who desires some fat and fun, along with the protein, without the normal sugar yo-yo.

Blood Sugar Reaction:
Anything tasting sweet on the tongue does cause an insulin release, because everything in nature that tastes sweet has natural sugar in it. This recipe may cause your blood sugar to fall as the body reacts to a sweet taste that doesn’t include sugar. I believe this is better that raising it and lowering it again and again like a yo-yo, as we often do from eating muffins and desserts.

But 24 grams of protein, plus the brain-healthy lauric acid in coconut milk are definite plusses!

I don’t want to ingest sugar that will tip over blood sugar, but also cause artery-dangerous insulin release, as the body responds to sugar. This is thought to be real cause of heart diseased cholesterol deposits – our body is trying desperately to protect itself from insulin.

Most sugar forms (except honey) can also feed gut bacteria. This can be a problem if any of them are bad or overgrown, as after antibiotics use.

If you enjoyed this Paleo Hot Chocolate recipe, please Share it with your friends, using the social media buttons below. And let me know what you think in the Comments below.

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All rights reserved- make it, don’t resell it.



January 11, 20180

review and taste test of low sugar Paleo barbecue sauce, review of low carb BBW sauce, taste test of low sugar BBQ sauce, Paleo barbecue sauce review, KC Natural brand

If you’re like me, you enjoy eating well. And part of that is enjoying delicious tastes. Today I’m reviewing a Paleo barbecue sauce called KC Natural Mastodon Paleo AIP BBQ Sauce. I’m a bit excited because this sauce is tomato-free, chili-powder-free and still pretty low sugar and low carbohydrate. Let’s talk –

Taste Test:
At first taste, I thought it was a bit weird and very sweet. The sweetness is from the carrots that show up early in the ingredient list. Then the sour flavor from the apple cider vinegar kicks in. Take a look at the ingredient list below. The total sugar is 8g in 2 Tablespoons, which is pretty darn good. As I tasted it more, it grew on me. I tried it straight, without food, and uncooked. (I mention this because its meant to be heated over meats.) I’d like to try it again simmered down over a nice piece of chicken or pork rib (pastured if possible).

ingredient list for KC Natural Mastodon Paleo barbecue sauce, ingredient list for KC Natural Mastodon Paleo BBQ sauce, review and taste test of low sugar Paleo barbecue sauce, review of low carb BBW sauce, taste test of low sugar BBQ sauce, Paleo barbecue sauce review, KC Natural brand
List of Ingredients for KC Natural Mastodon Paleo AIP BBQ Sauce

This product is legal for those on the Autoimmune Paleo (or AIP) diet, according to the label. This is because it has NO TOMATOES! As someone who’s following this AIP eating plan, I can tell you that mostly its good, but one does at times miss the easy pre-made sauces.

It still contains maple syrup and molasses. “Is molasses really OK for the autoimmune AND the Paleo diet?” I wondered.

Then I realized that there really isn’t a real standard for Paleo as far as I know, but as low/no sugar as possible is ideal. I think of molasses as a by-product of the sugar-making industry. I need to research further whether molasses is really OK for the autoimmune paleo diet (or AIP).

Omit if on GAPS Diet or SCD Diet
Because of those two sugars, this BBQ sauce is not legal for the GAPS diet nor SCD diet. Sorry ~ Maybe you could make your own, or find a recipe online. I think Lucy’s Cookbook (slim, nice curry) had a BBQ recipe in it.

 

nutrition information, nutrition list, list of sugar, list of carbohydrates, KC Natural Mastodon Paleo AIP BBQ Sauce, review and taste test of low sugar Paleo barbecue sauce, review of low carb BBW sauce, taste test of low sugar BBQ sauce, Paleo barbecue sauce review, KC Natural brand
Nutrition information list in KC Natural Mastodon Paleo AIP BBQ Sauce


Compare BBQ Sauces: Sugar Content and Total Carbohydrates:

The total sugar is 8 grams, and 9 grams total carbohydrates in 2 tablespoons, which is pretty darn good. I compared the sugar content in other barbecue sauces – they ranged from 3 grams to 16 grams!! Take a look at the chart below.

  • Stubb’s Spicy BBQ Sauce  – 3 gms sugar, 6 gms carbs in 2 TB (not too bad!)  (info)

  • Open Pit Barbecue Sauce (Original) – 9gms sugar, 10 gms carbs in 2 TB  (info)

  • KC Masterpiece Original Barbecue Sauce – 12 gms sugar, 15 gms carbs in 2 TB (info)

  • Kraft Sweet Honey Barbecue Sauce13 gms sugar, 15 gms carbs in 2 TB (info)

  • Sweet Baby Ray’s Barbecue Sauce16 gms sugar, 17 gms carbs in 2 TB!!  (info)


No Nightshades!!

What excited me was that this product has no tomato nor chili in it. That means its nightshade-free BBQ sauce. This can be a great boon for anyone who’s trying hard to follow a restrictive or special diet, like the autoimmune protocol, and has to omit allergens from their diet.

No High Fructose Corn Syrup!! = No Fat Conversion
Some of the other barbecue sauces have high fructose corn syrup in them. Why do you care about this? All fructose (yes -fruit sugar, too) gets converted into FAT! And guess what substance converts the MOST to fat? High fructose corn syrup! This Paleo diet BBQ sauce doesn’t have it in it.

If you enjoyed this taste test and review of KC Natural Paleo Barbecue Sauce, please Share it with your friends, using the social media buttons below. Have you tried it? Did you like it? Let me know in the Comments below.

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And learn how to Raise Your Immunity Through Herbs, Nutrition and Lifestyle Methods with my online course. Thanks!


IMG_7807.jpg?fit=1200%2C1529

January 10, 20180

What’s cooler than knowing how to make your own herbal medicine and herbal products? Now you can learn more about herbal medicine and how to use it more in your life. I wanted to share with you a great book to get you started on your herbal education, and even continue learning, too. Today I’m reviewing the book “The New Age Herbalist” by editor Richard Mabey. This herbalist book review is one of many to come!

This herb book was borrowed from my library, but I already know that I’d like to own a copy. It has a great glossary of herbs, with many clear, full color photographs of helpful plants (seen in part below). The glossary lists the Genus and species (very helpful when ordering, so you don’t confuse safe plants with something dangerous). It talks about the plant parts used and constituents. The latter are the chemical and active medicinal properties of the plants, like allantoin in plantain leaf (used heavily in cosmetics), vitamins, minerals, tannins in several herbs (including black tea), and others.

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Full color herbal photographs in The New Age Herbalist book by Mabey

Then The New Age Herbalist has sections for herbs used in fabric dyes (listed by color), aromatherapy (smells), pot-peri SPELL natural plant insect and bug repellents (that you can place next to garden plants), how to plant herbs in your own garden, what types of soils each herb likes, and – my favorite – recipes.

The author has thoughtfully included recipes for homemade, do-it-yourself herbal butters, herbal vinegars, herbal oils, cheesecakes made with herbs like Calendula or rose geranium, herbal beers and wines, and a few herbal tea recipes. [*Note that the calendula used in herbal medicine is not the common garden marigold. You want Calendula officinalis (genus species).]

Lastly, Mabey has listed physical body systems and disorders, and then listed what herbal formulations (a fancy word for herbal “mixtures”) may be helpful for each illness or condition. This section is pretty extensive. It even includes herbs that I haven’t heard of in ten months of advanced herbal medicine education.

The New Age Herbalist book is by editor Richard Mabey (Collier Books, Macmillan Publishing). It’s a great book! I highly recommend it.

If you enjoyed this book review of The New Age Herbalist, please Share it with your friends, using the social media buttons below. Let me know in the Comments below.

Want to sign up for our newsletter? Includes healthy recipes, nutrition and herbalism tips, and more. It’s free, and once a month. Just click here to sign up in 10 seconds.

And check out my online course, Raising Your Immunity Through Herbs, Nutrition and Lifestyle Methods. Thanks!



December 27, 20170
podcast cover logo, health, nutrition, herbalism, herbal medicine, holistic health, alternative medicine, functional, nutritionist, herbalist, learn, heal, Transform Health
Subscribe to my Transform Health Podcast channel in iTunes!!

Do you want to become healthier in the New Year through better nutrition and lifestyle habits? Want to learn more about using herbs like Rosemary? Want to find out how to improve your micro biome (gut flora)? Do you want to be a healthier, better version of you – You 8.0? Great News! Watch or listen to my free Transform Health iTunes Podcast channel.

There are several podcasts published and ready for you to listen to right now. They are listed as both video and audio versions – your choice.

Topics include:

  • Plant Spirit Medicine Lecture Part 1 (Parts 2-3-4 on YouTube/Links included.)
  • Wheat Analogs – Gluten-Free foods that act like wheat in the body (sesame, GF grains, more)
  • How to Lower Inflammation: 8 Simple Tips (Nutrition and herbal medicine)
  • Post-Antibiotic Recovery and Rebuilding of Gut Flora
  • Rosemary: Herbal Medicine 101
  • Green Tea Chai Latte Recipe

Subscribe now to my Transform Health iTunes Podcast channel on iTunes. You won’t regret it!

Please Share this new podcast with your friends, using the social media buttons below. Let me know what you think in the Comments below.

Want to sign up for our newsletter? Includes healthy recipes, nutrition and herbalism tips, and more. It’s free, and once a month. Just click here to sign up in 10 seconds.

And check out my online course, Raising Your Immunity Through Herbs, Nutrition and Lifestyle Methods. Thanks!



October 27, 2017

Carrot Tops! Who ever heard of eating those?! “Isn’t that the part we throw away?” you ask-

I was really skeptical, too, when I heard about making an Italian pesto out of them. This crazy recipe was invented and shared by an East Indian acquaintance. I had to guess at the proportions, but it was wonderfully delicious and bright green that I had to try making it myself!

The first attempt was great! I had to share it with you! It’s an easy way to get greens that aren’t kale (shudder!).

 

it was wonderfully delicious and bright green

 

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This version has less water and oil in it, and no cilantro.


Chili Lime Carrot Top Pesto Recipe:

Put into a food processor or other high-powered juicer/blender, and mix until smooth. You might need to scrape down the sides with a spatula and pulse it. Don’t blend too long, or it will get hot form the motor. (That may have caused the color change, as I kept blending it and adding more lime.)

  • 1.5-2 Limes (more if necessary to get a balanced sour flavor)
  • 2/3 cup Sunflower Seeds, roasted & salted
  • About 1.5-2.25 cups/ 2″ squished down in blender – Carrot Tops (thickest stems removed)
  • 3/4 Serrano Chili – stem cut off and seeds removed (Could substitute jalapeño)
  • 1.5 large garlic clove– chopped
  • 1/3 tsp Sea Salt
  • 1/4 dry measure cup (like a flour mixing cup) – Olive Oil (cold pressed preferred)
  • 1/4 cup Water (liquid measuring cup)

That’s it! I hope you like it as much as I do!

**This recipe is safe for the Paleo diet, GAPS diet, and SCD diet, as long as you don’t have trouble with chilies (a nightshade family ingredient) nor seeds. It is a nut-free pesto!

recipe for carrot top pesto, spicy sunflower seed pesto recipe, lime, how to make something with carrot tops, DIY, homemade, make pesto at home, nut-free pesto recipe, GAPS diet legal recipe, SCD diet legal recipe, green pesto ground in a bowl over wooden mat
This pesto version has more water and oil in it.

I added a small handful of cilantro in my first try, but that may have been a mistake. It tasted good, but turned an unappealing grey-brown quite quickly even with lime in it. I would suggest blending it with the lime in it at first, to stop any color changes. I made it the first time with avocado oil, but I think olive would be better. 2nd making – I liked it better with olive oil. It’s definitely better without cilantro.

I made it in a food processor and the texture was fairly smooth. I would suggest blending it in a blender next to get it to a “creamy” state. You could probably also use a Magic Bullet or other super-powered blender or juicer. I don’t think you could use a regular blender very easily at first, because the carrot tops are fluffy, and won’t touch the blade. There just isn’t enough liquid.

If you enjoyed this recipe for Chili Lime Carrot Top Pesto, please Share it with your friends, using the social media buttons below. And let me know what you think in the comments below.

Want to sign up for our newsletter? Includes healthy recipes, nutrition and herbalism tips, and more. It’s free, and once a month. Just click here to sign up in 10 seconds.

And check out my online course, Raising Your Immunity Through Herbs, Nutrition and Lifestyle Methods. Here’s a course discount, below, too! Runs through Nov. 2017. Thanks!



March 28, 2017

Black Bean Brownie Recipe – Why Add Black Beans to Dessert Brownie? The beans in the recipe add fiber, which can slow down the absorption of white sugar and white flour in the recipe box. Slower sugar absorption slows the body’s reaction to sugar, which causes the release of insulin. This yo-yo of raised and lowered blood sugar can lead over time to insulin resistance and diabetes. And it is now thought that the body deposits cholesterol in the arteries to protect it from insulin, NOT from the eating of cholesterol.

This recipe came from my friend Mary. It can be made with wheat or made into gluten-free brownies if you use a gluten-free brownie mix.


Ingredients:

  • 1 can 15 oz black beans
  • water
  • Brownie Mix (Mary suggests Trader Joe’s gluten free brownie mix- 18-20 oz)
  • 1 egg (optional)


Recipe:

Heat the oven to the temperature listed on the brownie box. Choose the right pan size and type (metal or glass). Grease pan if required, but only halfway up. You actually want the brownies to be able to cling to the sides about halfway up the pan.

Drain and rinse one 15 oz can of black beans. Return drained black beans to can and add new water to cover. Then blend to a puree.

Combine bean puree and one box of brownie mix in a mixing bowl. Add 1 large egg if you would like a softer spongier consistency. Mix well and bake according to box directions.

*Note: You may need to cook the brownies longer than usual, because of the increased water, from the beans. Cook until the edges start to pull away from the sides, and the middle is no longer liquid. You can test them by dipping a toothpick into the brownie, and pulling it out. Normally you want to see no crumbs on the toothpick. In this case, you want to pull them out a little before its all the way done, so it doesn’t end up overdry. The brownie will continue to cook after its removed from the oven.

Cool on a wire rack. Cut from the pan.

Taste The Results~
The resulting brownies tasted just like normal brownies, but with a nice moistness, and earthiness that was satisfying. You won’t get quite the blood sugar spike from eating them, either. The color looked just a little darker than normal chocolate brownies. Enjoy!



February 28, 2017

Great News! My Transform Health blog is now publishing through the Apple News app, which is available on iPhone, iPad, and Mac computers! This blog specializes in educating the public about functional nutrition, alternative & herbal medicine, common nutritional deficiencies, the Paleo Diet, special digestive diets like GAPS & SCD, and using holistic health knowledge to combat the spread  of common diseases, and incidence of chronic diseases.

Here’s the link to Transform Health on Apple News app– Please spread the word to your health-minded (health-obsessed?) friends: https://apple.news/TZ0cwfDt0SBK3XA8PZlsVDw

Here’s the link to Apple News app on the Apple.com website.

Why is this health education work important? Here’s a quote from Dr. Perlmutter, author of Grain Brain:

We spend nearly 20 percent of our gross domestic product on health care [in the US]… although we are presently ranked first in the world in health-care spending, we are ranked thirty-seventh in overall health-system performance, according to the World Health Organization. [bold added]

And another quote, from the same source:

We live in an exciting time in medicine…But we also live in a time when the number of people dying from chronic disease (including HIV/AIDS, tuberculosis, and malaria), maternal and perinatal  conditions, and nutritional deficiencies combined.

The Transform Health blog is written by me, Diana Sproul, a health coach based in northern Colorado, who helps clients nationally. Besides free health articles and recipes on the Paleo, GAPS and SCD diets; articles comparing the nutrition between wild and farmed salmon, and info about the importance of the Omega 3 to 6 balance (nutrition geeks – you know who you are!), I have these free resources:

  1. free videos on YouTube  (channel link) and Vimeo.com (channel link),
  2. a free monthly newsletter (subscribe here),
  3. an online course, “Raising Your Immunity Through Nutrition and Herbalism.” (Free course coupon here)  (read more about)
  4. a Transform Health Pinterest page with recipes, health videos (including her own), and a lot of nutrition, alternative medicine and holistic health info. Also includes recipes for these diets: Paleo, SCD, & GAPS.
  5. The Transform Health Facebook page (includes local events)
  6. The Transform Health Google+ page
  7. E-books on Amazon.com (link) (1 is about baby sign language)

I hope you’ll join me online, or through our newsletter, and that you benefit greatly from reading my health and nutrition articles on the Apple News app! Self-education is the best path to preventative health and a healthy lifestyle.


Can I help you on your journey toward better health?
 Just Contact me at this  link. I would be happy to talk with you further.

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January 31, 2017

Try this new concept in fast food casual restaurants from Las Vegas: fresh sushi! Who would’ve thought it?!  Dishes are served as bowls over rice, or as a Japanese-style burrito, wrapped in seaweed rolls.

Customers order at a counter, similar to Subway, Chipotle, and Garbanzos.

The menu is organized like this: first you choose whether you’d like a burrito (with a wrapper of soy paper, wheat tortilla, or seaweed) or a bowl with brown or white rice, or vegetables. Next you choose your raw sushi meat or cooked chicken, and vegetable toppings. There’s a variety of sauces as well like chipotle mayo, nacho cheese, poke sauce, kimchi aioli (hot cabbage & garlic mayo), sweet chili, ponzu (sweet), creamy cilantro and more.

You can make your own combination from scratch, which would be very helpful for anyone with food issues, or you can chew some of the pre-designed favorites. There are about 10 designed meals.

Look at the choices of sides just above– there’s guacamole, avocado, red onion, green onion, spinach, fresh or pickled jalapeños, cabbage, kimchi (Korean spicy cabbage), cucumber, corn and a lot more.

The food prices start around $7.50 for an adult bowl or burrito meal, with some of the pre-designed meals around $10.50.

The food was really good – fresh and healthy. It was really easy for me to eat, in spite of having multiple food allergies. People who eat Paleo can opt for the vegetable bowl, or a no-rice burrito. Vegetarians can do egg over brown rice or an all-vegetable option. People who can’t handle raw fish can do cooked chicken with nacho sauce over rice or vegetables.

Meat choices included yellow tail, salmon, spicy tuna (ground fine), crab, chicken, omelette or tofu.

This concept came from a professional chef, John Chien Lee, who worked his way up to executive chef at Social House in Las Vegas, but then decided open his own restaurant. This fast food sushi option is just the latest. He has three locations in Las Vegas, and I dined at the 2600 West Sahara Avenue location. The main website is www.SohoSushiBurrito.com.

So next time you’re doing a convention in Las Vegas or visiting for some sun, check out this delicious fast food restaurant.

If you enjoyed this article, please share it with your friends, using the buttons below.

Have you visited this fast food restaurant? Let me know in the comments below.

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