This is an easy and fast stir-fry that I often make on busy nights. It has a lot of contrasting flavors and colors and we’re especially enjoying it now that our Broccoli is in season in the garden.

If your family isn’t used to these types of spices, start with half and work up from there

Ingredients:

• 3-4 boneless skinless chicken breast or thigh (or more for leftovers)
• 1 medium sized head of broccoli or 1 large bag frozen
• 3-4 carrots, very thinly sliced
• 1 onion, very thinly sliced
• 1 teaspoon cumin powder (I buy here)
• 1/2 teaspoon cinnamon powder (I buy here)
• 1/2-1 teaspoon turmeric (I buy here)
• salt and pepper to taste
• 1/4 cup of chicken broth (or water, or coconut milk)
• Optional toppings: raisins and green olives
• Olive oil, coconut oil or butter for sauteing.

What to Do:

1. Chop chicken breasts/thighs into bite size pieces and saute in oil until cooked. I use coconut oil to saute.
2. Add  carrots and onion and cook about 5 minutes until starting to soften.
3. Cut broccoli into florets and add to pan. Saute for another 3-4 minutes.
4. Add spices to taste and broth.
5. Cook an additional 5 minutes until all vegetables are tender.
6. Top with raisins and green olives if desired.
7. Enjoy!

This is a similar recipe to my Meatloaf Cupcakes, but with more vegetables…

My kids absolutely love sweet potatoes and will eat them any way I fix them, so this is a good way to add in the extra veggies. This recipe also freezes well and re-heats well so it can be prepared ahead for busy nights.

Ingredients:

• 2 (or more) pounds of ground beef, turkey or other meat
• 4-6 medium sized sweet potatoes
• 1 bag of frozen mixed veggies (no corn! It’s not a veggie!)
• 1-2 onions
• large handful of Kale (a small bunch)
• 1 egg
• Seasonings to taste (I used natural beef bouillon, basil, garlic, salt, pepper, oregano and a little cayenne for meat and sea salt for sweet potatoes)
• 3-4 Tablespoons of butter
• cream cheese to top (optional)

How to Make:

1. Brown meat in large skillet and season to taste when cooked. Set aside.
2. Saute diced onion and kale torn into small pieces in skillet until somewhat soft. Set aside with meat.
3. Pour mixed veggies in the skillet to heat on low heat and in the meantime…
4. For sweet potatoes: either bake ahead for about an hour or until soft, or boil about 10 minutes in large pot of water until soft. I usually cook during a previous meal when I’m already baking sweet potatoes and then just re-heat the night I make this.
5. Mash sweet potatoes with butter and sea salt (or Himalayan salt) until smooth. (An immersion blender makes this go quickly!)
6. Mixed veggies should be cooked by now.
7. Mix the meat, onions mixed veggies, raw egg and any additional seasonings and put in bottom of 9×13 baking dish.
8. Spread mashed sweet potato mixture over it until smooth.
9. Bake at 350 for approximately 30 minutes.
10. When done, top with a small dollop of cream cheese (optional)
11. Enjoy

Possible variation: bake in pint sized mason jars for easy packable lunches!

Ever make Shepard’s Pie? Ever tried this variation? Let me know below!

This is one of those super-easy but really impressive chicken recipes that even kids seem to enjoy because of the hidden ingredients inside. It’s also an easy recipe to adapt and make grain free.

My kids ask for “Blue Chicken” often, and I hope you’ll enjoy it too!

What You Need:

• 4 chicken breasts
• 8 slices of nitrate free ham
• 4 large slices of provolone or swiss cheese (optional)
• salt and pepper
• 2 teaspoons dijon mustard (optional)
• 2 teaspoons homemade mayo (optional)
• 1/2 cup almond flour
• 1 egg
• 1 tablespoon tallow, coconut oil or lard, in liquid state
• spices to taste: garlic, salt, pepper, etc (I used about one teaspoon of each

How to Make:

1. Preheat the oven to 375 degrees
2. Carefully cut the chicken lengthwise to make a pocket but not all the way through.
3. Roll the piece of cheese into a thin log, and make sure that it is shorter than the width of the chicken.
4. Wrap the pieces of ham around the cheese and roll it up, securing the ends, so the cheese won’t ooze out. (can do this without the cheese)
5. Spread the mustard and mayo inside the chicken (if using).
6. Beat egg and put in a bowl.
7. Add salt, pepper and other desired spices to the almond flour and put on a plate.
8. Place the ham and cheese roll inside the chicken, then dredge in the egg mixture and then in the almond flour to coat, making sure the seam is especially well coated.
9. Place in a well-greased oven safe baking dish.
10. Put in oven for approximately 45-50 minutes or until completely cooked.
11. When fully cooked, remove and let sit for 5 minutes before serving.
12. Enjoy!

What is your favorite chicken dish? Share below!

Choosing healthier, unpackaged options requires more planning,so I’ve outlined below some of the most important steps to take in order of importance.

Clean Up the Kitchen…

Having healthy foods on hand (and getting rid of the unhealthy ones!) will make the transition easier, as you won’t have to rely on willpower alone during the first few days when the adjustment can be tough.

Clean out your pantry (and keep an eye out for a contest and giveaway to help you re-stock it tomorrow!)  and start choosing healthier options. For the most part, throw the unhealthy foods away, though there are some practical household uses for some products like flour, sugar, vegetable oil and oatmeal. [Note: if you do this today, keep a list of all the foods you get rid of... you'll need it tomorrow!]

I’ve found it easier to just throw all the junk away at one time. This makes the transition easier in the long run, though perhaps a little tougher for the first few days. If your family is holding an armed rebellion at the idea of you throwing away their frozen waffles, cereal and chips, a baby-step approach may be needed.

If you can only take the transition a few steps at a time, these are the foods I’d recommend removing (in this order):

1. Wheat and other gluten containing grains- Especially for at least 30 days, it is important to remove grains completely (check condiments, sauces, etc… it’s in everything!) to see how your body responds to them. Many people have digestive or other issues with grains, but don’t notice until they remove them from their diet.
2. Vegetable Oils- It was really a toss up between this and grains for the most important to remove. Vegetable oils are artificially created, often rancid, oxidize easily and are high in inflammatory Omega-6s. No one should be consuming them at all, but it is especially important to remove them if you are pregnant or have small children, as they need quality fats (coconut oil, butter, animal fats, olive oil, etc) for proper brain and tissue development!
3. Sugar- Another toss-up for number one, but this one is a no-brainer. There is no biological need for sugar, especially in the processed forms that exist today, and many health benefits to removing it. Sugar is toxic to the liver and can lead to a host of health problems, especially when it is over-consumed. At least during the wellness challenge (and hopefully forever)… get rid of the sugar!!
4. Processed Meats- If possible, switch to organic, nitrate free versions of foods like bacon, lunch meats, sausage, etc to avoid the nitrates and other additives.
5. Non-Organic Meats- If possible, switch to organic meat options. Choose exclusively grass-fed beef if possible (check for local farmers in your area) or completely free-range poultry and eggs.
6. Non-Organic Vegetables- When possible, choose organic vegetables, at least for the top 12 that are most likely to have high levels of pesticides. If you can’t buy only organic, just soak fruits and vegetables in vinegar water (1/2 cup per a sinkful) and use a natural fruit and vegetable wash to clean them and remove residue.
7. Dairy- Some people will find they have to remove dairy completely, while others tolerate it pretty well. Either way, remove the processed, ultra-pasteurized versions and milk (unless raw and in moderation) and stick to raw cheeses, butter, and naturally fermented sour cream. You can make your own coconut milk to replace dairy milk in cooking or for drinking.
8. Canned tomatoes- Almost all tomato products in metal cans have relatively high levels of BPA (except Muir Glen brand, according to some info I’ve seen) so it’s better to buy in jars or can your own, if you are able.

Restock with Quality-

Once you’ve cleaned out your kitchen and are re-stocking it,  stock your kitchen with nutrient-dense real foods like meats, vegetables, coconut oil and products, fruit, nuts, spices and homemade condiments.

Have a Plan

Whether you plan them yourself, or let me do your meal planning for you, having a plan for what you will cook each night will help take a lot of the frustration out of switching to a new way of eating.

If you are new to this way of eating, stick with easy, fast (but still healthy) recipes for now. My Recipe index has some ideas by category to help you get started.

So how’d you do on your first day of the Wellness Challenge? What is the hardest food for you to remove? Stay tuned for a mini-challenge and giveaway tomorrow (and keep a list of any bad foods you throw away!)

My husband is Italian, so I learned how to cook from Giada, Emeril and Mario.

Of course, back then, I also managed to shower daily, keep the house spotless, prepare meals that took hours to make, and be dressed and wearing make-up before my husband got home…. It’s amazing how efficient one can be when using both hands.

Anyway, one recipe I often saw on cooking shows but never got around to making back then was Chicken Piccata. (This is also due to a bad citrus experience early in one of my pregnancies that left a lingering repulsion for citrus flavored meats…thankfully, it’s finally gone)

A few months ago, a friend mentioned making Chicken Piccata and I decided that it was worth a try. I did not like citrus flavors in meat at all before this and I really, really liked this variation. It’s also really fast to make and is even great cold! Plus, it sounds fancy . Try this Chicken Piñata (as my kids call it…)

The Ingredients:

• 2-3 boneless, skinless chicken breasts
• 1/2 to 3/4 cup of blanched almond flour for dredging (this is my favorite, but any finely ground almond flour will work and you could even substitute coconut flour, though the texture would be slightly different)
• 1/2 tsp Himalayan or other real salt
• 1/2 tsp pepper
• 1/2 tsp turmeric (optional- can add more to taste)
• 1/2 tsp garlic power (can add more to taste)
• 2 eggs
• 1 tsp water
• 1 stick of unsalted butter (can sub 1/2 cup coconut oil though flavor will be different)
• 1/2 cup dry white wine (optional)
• 1 lime
• Optional garnishes- I usually serve alone, but chopped parsley, capers and feta or parmesan cheese are good add ins!

How to Prepare:

1. Preheat oven to 300 degrees (this is just to keep the chicken warm)
2. Butterfly the chicken by cutting in half lengthwise and flatten using a meat hammer or the bottom of a cast iron skillet until about 1/4 to 1/2 inch thick.
3. Mix the almond flour and spices on a plate until well mixed.
4. In a bowl, beat the eggs with the water until frothy.
5. Melt 2 tablespoons of butter in a large skillet over medium high heat.
6. Dip the chicken in the egg mixture and drip well, then into the almond mixture and then back into the egg quickly.
7. Place chicken in heated skillet and cook 3-4 minutes per side until browned and no longer pink on the inside (this may take two rounds to fit all the chicken. Use another 2 tablespoons of butter for the second round)
8. Remove chicken and keep warm in the oven on a baking sheet.
9. Add the wine (if using) to the pan to de-glaze.
10. Cut the lime in half and squeeze one half into the pan with the wine. Thinly slice the other half.
11. If using capers, drain them and add to the sauce now.
12. Reduce the mixture by about half and then add in the remaning butter until melted.
13. Remove chicken from the oven and drizzle some of the sauce over each piece.
14. Top each with fresh parsley and parmesan or feta cheese (optional)
15. Garnish with a thinly sliced piece of lime.

Alternate Ending: Instead of reducing the sauce in step 12, you can add about 1/2 pound of spinach and saute until it is wilted and then serve the chicken on top of a bed of wilted spinach with some freshly squeezed lime juice on top.

Total time: 30-40 minutes     Serves: 4-6 people (makes great leftovers!!)

Ever had chicken piccata? Do you make it differently? Let me know below!

This coconut flour Pumpkin Bread (or muffins) is another delicious variation of my Apple Cinnamon Coconut Flour Muffins  and my Grain Free Banana Bread. This bread is delicious by itself or with a little melted butter or coconut oil. If you eat dairy, you can pour half of the batter into an 8×8 pan, add slices of cream cheese, and then add the rest of the batter.

If you are looking for a grain free, low-carb and sugar free bread for breakfasts or dessert…. try this recipe!

Coconut Flour Pumpkin Bread or Muffins

Ingredients:

• 5 Eggs
• 1 cup of pumpkin puree (pumpkin only… check the ingredients)
• 1/4 cup coconut oil or butter (softened)
• 1/2 cup coconut flour
• 1 tsp baking soda
• 1 tsp vanilla
• 1-2 Tablespoons of pumpkin pie spice or cinnamon
• 1/4 cup honey or a few drops of stevia extract

How to Make Pumpkin Bread or Muffins:

1. Preheat oven to 400 degrees
2. Put all ingredients in medium sized bowl
3. Using strong whisk or immersion blender (recommend!), mix until smooth and well incorporated. If batter is too thick, add a little coconut milk or water to thin, but don’t let it get runny at all.
4. Put into greased muffin tins or an 8×8 baking dish (a regular loaf pan doesn’t work well)- For muffins, I use a 1/4 cup measure to make pretty even sized. Batter will be somewhat thick.
5. Bake for 13-18 minutes (muffins) or 20-25 minutes (bread)  until lightly browned and set in middle.
6. Optional topping: finely grind almonds or pecans and mix with butter or coconut oil to make a crumble topping.

What’s your favorite grain free recipe? Will you try these?

William Davis, MD, is a preventive cardiologist whose unique approach to diet allows him to advocate reversal, not just prevention, of heart disease. He is the founder of theTrack Your Plaque program.

He started recommending a wheat free diet with his patients because wheat products raise the blood sugar more than a snickers bar. Besides blood sugar improvements, he was surprised to see his patients also experience: "weight loss of 25 to 30 lbs over several months, marked improvement or total relief from arthritis, improvement in asthma sufficient to chuck 2 or 3 inhalers, complete relief from acid reflux and irritable bowel syndrome symptoms, disappearance of leg swelling and numbness. Most reported increased mental clarity, deeper sleep, and more stable moods and emotions."

Check out Dr. Davis' Blog Here]

Enter Dr. Davis:

1. How did you come to the conclusion that wheat is harmful in its current form?

I learned just how bad wheat was when I asked patients in my cardiac practice to remove it from their diet. I did this because 80% of people I’d meet for the first time were diabetic or pre-diabetic, situations that double or triple heart disease risk. In an effort to minimize this situation, I applied a very simple fact: Two slices of whole wheat bread raise blood sugar higher than 6 teaspoons of sugar, higher than a Snickers bar. (Most people are unaware that the glycemic index of whole wheat bread is among the highest of all foods.)

So I asked everyone to remove wheat to observe the blood sugar effects. People would come back after a 3-6 months and, indeed, their blood sugars and HbA1c (a measure of prior 60 days blood sugar) would be much lower, even to the point at which some diabetics were no longer diabetic. But people told me plenty more: They lost 30 pounds, lost 4 inches from their waist, felt better than they had in 20 years with more energy, less moodiness and deeper sleep. They told me how they experienced complete relief from acid reflux, irritable bowel syndrome, migraine headaches, hand and finger arthritis and joint pain, sinus congestion and chronic sinus infections. They told me about how their asthma improved so much that they threw away three inhalers, their rheumatoid arthritis was so much better they were in the process of reducing medication, their ulcerative colitis and Crohn’s had improved so much that no medication was required any longer, their leg edema had disappeared and rashes were gone.

At first, I dismissed it as pure coincidence. But the effects became so frequent and consistent that the conclusion became unavoidable: Wheat was the underlying cause for an incredible array of health problems and weight gain, and that eliminating was key to astounding health.

And note that this was not gluten avoidance for the gluten-sensitive; this was wheat avoidance for everybody, as it was a rare person who didn’t experience at least some measurable improvement in health, if not outright transformation. I now recommend complete wheat avoidance for all my patients, as well as anyone else interested in regaining control over health and weight.

2. How is wheat consumption linked to heart health?

Wheat consumption causes heart disease. It’s not cholesterol, it’s not saturated fat that’s behind the number one killer of Americans; it’s wheat.

The nutrition community has been guilty of following a flawed sequence of logic: If something bad for you (white processed flour) is replaced by something less bad (whole grains) and there is an apparent health benefit, then a whole bunch of the less bad thing is good for you. Let’s apply that to another situation: If something bad for you—unfiltered Camel cigarettes—are replaced by something less bad—filtered Salem Cigarettes—then the conclusion would be to smoke a lot of Salems. The next logical question should have been: What is the health consequence of complete removal? Only then can you observe the effect of whole grains vs. no grains . . . and, from what I witness every day, you see complete transformations in health.

Consumption of wheat, due to its unique carbohydrate, amylopectin A, triggers formation of small, dense LDL particles more than any other common food. Small, dense LDL particles are the number one cause for heart disease in the U.S. The majority of adults now have an abundance of small LDL particles because they’ve been told to cut their fat and “eat plenty of healthy whole grains.” This situation of excessive small LDL particles can appear on a conventional cholesterol panel as higher levels of LDL (“bad”) cholesterol, along with low HDL cholesterol and higher triglycerides that often leads to statin drugs. When more sophisticated lipoprotein testing is obtained, then the explosion of small LDL particles becomes obvious.

Compound this with the increased appetite triggered by the gliadin protein in wheat that acts as an appetite-stimulant, and you gain weight. The weight gained is usually in the abdomen, in the deep visceral fat that triggers inflammation, what I call a “wheat belly.” Wheat belly visceral fat is a hotbed of inflammation, sending out inflammatory signals into the bloodstream and results in higher blood sugar, blood pressure, and triglycerides, all adding up to increased risk for heart disease.

Say goodbye to wheat and small LDL particles plummet, followed by weight loss from the wheat belly visceral fat. Inflammation subsides, blood sugar drops, blood pressure drops. In short, elimination of wheat is among the most powerful means of reducing risk for heart disease.

3. What other conditions have you seen to be associated with wheat consumption?

A shorter list might be what conditions have not been associated with wheat consumption.

Gastrointestinal consequences of wheat consumption include the common conditions of acid reflux and irritable bowel syndrome symptoms of gas, cramps, and diarrhea. People with inflammatory bowel diseases such as ulcerative colitis and Crohn’s disease experience improvement and, sometimes, complete relief from cramps, pain, diarrhea, and bleeding.

Brain and nervous system effects range from mood disruption, such as depression, to behavioral outbursts in children with ADHD and autism, to triggering of hallucinations in people with schizophrenia and mania in people with bipolar illness. Wheat can also inflict direct damage on the brain and nervous system and show up as a condition called cerebellar ataxia, the progressive loss of balance and bladder control, and peripheral neuropathy, the loss of feeling, usually in the feet and legs. A British research group, for instance, has found that 50% of unexplained peripheral neuropathy can be blamed on wheat. There’s also the recent detailed description of gluten encephalopathy, or dementia from wheat by the Mayo Clinic; diagnosis is usually made at autopsy.

Joint pain and swelling are common accompaniments of wheat consumption. The most common form involves the wrist and fingers. Others experience relief from back pain and hip and knee pain with eliminating wheat, especially if weight loss from the abdomen develops, since this belly fat serves as a repository for inflammation; lose the wheat belly, inflammation subsides.

Skin conditions commonly improve or disappear with wheat elimination. Common conditions like acne improve, as well as a long list (enough to fill four pages) of other skin conditions from granuloma annulare, to allergic dermatitis, to gangrene.

From the head down to the toes, there is no body system not affected by consumption of wheat.

4. What are the most important things to understand when it comes to wheat consumption?

I believe one of the most crucial aspects of the wheat conversation for people to understand is that the gliadin protein in wheat acts as an appetite-stimulant. People who consume the gliadin protein in wheat consume, on average, 400 more calories per day. People who eliminate the gliadin protein of wheat consume 400 calories less per day, even if calories, fat grams, or portion sizes are unrestricted.

I think that this fact has been used to advantage by Big Food. Put wheat flour, and thereby gliadin, into every product you can, you increase appetite, increase consumption, increase sales. I believe this explains why wheat flour can be found in the most improbable places like tomato soup and licorice.

The gliadin protein in wheat exerts this effect on the human brain because it is degraded to a group of compounds called exorphins, or exogenous morphine-like compounds; these effects that can be blocked with administration of opiate-blocking drugs. Yes, the appetite-stimulating effect of wheat can be completely disabled by administering the same drugs that heroine addicts take to block their “high.” Studies in volunteers have demonstrated that people administered opiate-blocking drugs have much reduced desire for cake, cupcakes, and cookies. A drug company filed its application in early 2011 for the drug naltrexone for weight loss; in clinical trials, naltrexone was successful, with participants losing 22 pounds per month by reducing calorie intake 400 calories per day.

As long as wheat remains a part of your diet, you will not have full control over impulse and hunger. Calorie consumption is higher, especially for carbohydrate foods. Weight accumulates, particularly around the middle. Eliminate wheat, on the other hand, and you regain normal physiologic control over hunger.

5. If a person decides to eliminate wheat, should he/she turn to “gluten free” alternatives or what type of diet have you found to be optimal?

First, I believe we should return to real, unprocessed foods as often as possible. It means eating vegetables, raw nuts, meats, fish, eggs (including the yolks), cheese, healthy oils like extra-virgin olive and coconut. I do not believe that we should count or limit calories, especially after we’ve eliminated the potent appetite stimulant, wheat. If you miss baked goods, I provide recipes in the Wheat Belly book, as well as on The Wheat Belly Blog (www.wheatbellyblog.com). These recipes for chocolate chip cookies and cheesecake, for example, are wheat-free, nearly sugar-free, low-carbohydrate and are generally healthy enough to eat anytime with none of the adverse health consequences like weight gain or bloating.

I strongly urge people to avoid commercial gluten-free products. This is because, in place of wheat flour, these products, such as gluten-free whole grain bread, are made using cornstarch, rice starch, tapioca starch, and potato starch. These powdered starches are among the few foods that increase blood sugar higher than even whole wheat. It means these foods trigger weight gain in the abdomen (“gluten-free belly”), increased blood sugars, insulin resistance and diabetes, cataracts, and arthritis. They are not healthy replacements for wheat.

6. Ok, a tough one… can you give us a 10-15 second elevator speech that can help us explain the reasons to avoid wheat to doubting friends and relatives?

Sure. The American public needs to be aware that agribusiness and Big Food companies have sucker punched you. They have learned how to use this Trojan horse, wheat, harboring its hidden gliadin protein that increases appetite.

Wheat is a weak opiate. Eat wheat, you want more wheat, you want more carbohydrates. The gliadin of wheat is converted to exorphins, morphine-like compounds that can be blocked with opiate-blocking drugs.

Even worse, we’re advised by our own government agencies like the USDA and Health and Human Services that whole grains are good for us and we should eat more. Eat more “healthy whole grains,” we eat more, we gain weight, we acquire all the health consequences of wheat and weight gain such as hypertension, high cholesterol, arthritis, acid reflux, and diabetes. Big Food makes out, Big Pharma makes out; we all pay the price.

The epidemic of diabetes and obesity has been blamed on us. We’re told that Americans are overweight and diabetic because we are gluttons and we’re lazy. I don’t buy it. I believe the majority of Americans are fairly health-conscious and try to get at least some exercise. I do not believe we are that different from, say, the people of 1950 or 1960. I think we’ve been duped into blaming ourselves, when all along a big part of the blame should be placed on this corrupt product of genetics research, propagated by agribusiness, and put to profitable use.

…

If you haven’t already, check out Dr. Davis’ book Wheat Belly. I’ve found that is a great resource, especially for friends and relatives who have trouble grasping how “heart-healthy-whole-grains” could possibly be bad.

Have you read Wheat Belly? Noticed any health improvements after removing grains? Share below!

This year, I’m sharing my menu plan, recipes and shopping list in hopes that it will be useful to you. I’d love to hear your thoughts, traditions you have or your game plan below in the comments!

The Menu Plan:

Turkey (of course)- I prepare by quartering an onion and a lemon and placing inside the cavity before tying. Then, I rub butter on the outside and sprinkle with salt, pepper, garlic and basil.  I brown at 425 degrees for about 15 minutes to seal in the juices. Then, I roast according to the instructions for the size bird.

Bread Free Stuffing- Made with roasted turnips and sweet potatoes and flavored with apples, celery and onions. This is a much healthier alternative to the processed bagged versions. The hints of sage and thyme give it the taste of the stuffing you are used to without the artificial ingredients.

Green Bean Casserole- Green beans topped with a homemade (real) cream sauce and topped with pan fried onions in a coconut flour batter. This recipe has all the flavor (and more) of the traditional version without the mystery-soup-in-a-can.

 Sweet Potato Casserole - At our house, we much prefer sweet potatoes baked and topped with real butter and sea salt, but if you like the marshmallow topped version, this is a good alternative. It is topped with a homemade egg and honey based “marshmallow” that is very similar in taste and texture… its just missing that high fructose corn syrup aftertaste…

Mashed “Fauxtatoes”- Instead of all the starch of white potatoes (because, really, you are getting plenty of starch on Thanksgiving!), try this cauliflower version that uses pureed cauliflower and all the seasonings of regular mashed potatoes for a delicious (and healthy) substitute.

Cranberry Sauce – A slightly sweet recipe that leaves out the “equal parts sugar” in traditional recipes. Hints of orange and pineapple sweeten it naturally. Great as a garnish on leftover turkey sandwiches.

Bacon and Sea Salt Roasted Brussels Sprouts – Who says kids (or adults) have to dislike Brussels Sprouts. When roasted and topped with bacon and sea salt, Brussels Sprouts can become a side to fight over!

Butternut Squash Soup - If you want to serve a soup course, I recommend this one. We love this slightly sweet soup that tastes like Fall in a bowl.

Parmesan and Sea Salt Asparagus – A delicious side that is equally delicious when the leftovers are used in omelets the next morning. Even the kids like asparagus this way, and we usually serve it with Hollandaise sauce.

Dessert Options:

Pumpkin Pie- The typical Thanksgiving dessert but this version gets a makeover without the added sugar and a almond and pecan based crust. (Also equally good for breakfast the next day)

Pumpkin Cheesecake -  If you aren’t much of a pumpkin fan or need to feed a bigger group, this recipe has a subtle pumpkin taste rolled into a cheesecake.

Carrot Cake- A healthy version make with coconut flour, lots of eggs (protein!) and spices. Optional cream cheese frosting.

Pecan Pie- This one isn’t my recipe but comes highly recommended. Lea at Paleospirit.com posted this and since I haven’t had time to experiment with this one yet, I thought I’d post it for anyone looking for a healthy pecan pie recipe.

Download the Shopping List!

The shopping list is referenced with how much of each item you need and the names of the dishes it is used in. It is designed for a group of 8-10 with minimal leftovers, so increase up or down based on your group size and if you want leftovers. Don’t forget to add anything you need for the rest of the day and any drinks (I suggest Spiced Pumpkin Lattes or Crock Pot Chai Tea)

Wellness Mamas Thanksgiving List. Click Here. 

What does your family do on Thanksgiving? What are your favorite traditions? Will you use my shopping list or any of my recipes? If you find it helpful, please share!

Shared at Fight Back Friday.

Asparagus is one of my favorite vegetables, and this is one of my favorite ways to prepare it. If you’ve only ever had canned asparagus, you have to try freshly prepared asparagus… such a difference.

I prefer asparagus with hollandaise sauce, though it is great by itself.

Ingredients:

• 1 large bunch of asparagus
• 3 tablespoons of olive oil or ghee
• 1 tsp sea salt (or to taste)
• sprinkle of black pepper (to taste)
• 2-3 TBSP of parmesan cheese

How To:

1. Preheat the oven to 375 degrees.
2. Break hard ends off of asparagus- it will naturally break at this point if you gently bend it.
3. Lay asparagus flat on baking sheet and drizzle with oil
4. Sprinkle with salt, pepper and parmesan and toss lightly to incorporate.
5. Bake 15-20 minutes or until soft and just starting to brown.
6. Remove and serve immediately.

Stuffing is such a part of Thanksgiving for so many people (me included), yet it almost always is bread based and adds very little nutritional value to the meal. This has been the most difficult recipe to make a healthy version of, but I am pleased with the (much more nutritious) outcome.

This stuffing is better outside the bird, and can easily be prepared a day or two ahead of time and reheated in a 9×13 baking dish to save time on Thanksgiving Day. The leftovers can actually be breaded in coconut flour and pan-fried to make a “bread” for leftover turkey sandwiches.

If you are hosting Thanksgiving this year, why not serve a meal with as much nutrition as it has taste? Check back tomorrow for a full Thanksgiving Menu with recipes and a shopping list so you can serve a healthy feast and not forget any details!

Grain Free Stuffing Ingredients:

• 2 large turnips (not sure how big they normally are, but mine weighed about 2 lbs each, so 4 lbs total)
• 3 large or 4 medium sweet potatoes
• 3 large onions
• 5 large ribs of celery (or about 1 medium sized head)
• 1 package of fresh button mushrooms
• 1 apple
• 1 pound of sage pork sausage (optional)
• 2-3 teaspoons or more garlic powder (to taste)
• 2-3 teaspoons sage powder  or more (to taste)
• About 1 teaspoon each of Rosemary, Thyme and Oregano
• 1 teaspoon Turmeric
• 1 teaspoon black pepper
• 2 teaspoons of sea salt or more (to taste)
• 1/2 cup of oil for cooking: tallow, lard, ghee, coconut oil, etc (just no vegetable oils)- I prefer tallow

How To Make Savory Grain Free Stuffing:

1. Preheat oven to 375 degrees.
2. Peel turnips and sweet potatoes and cut into small (1/2 inch) cubes
3. Grease 2 large baking sheets with oil and evenly spread the turnips and sweet potatoes on them (Depending on the size of your baking sheets, it may take another baking sheet or a couple rounds to fit them all)
4. Sprinkle with some of the garlic, sage, rosemary, thyme, oregano, turmeric, pepper and salt and toss with your hands.
5. Put into oven and bake for about an hour until they are soft and starting to brown… toss a few times to brown evenly.
6. While those are cooking … in a large skillet (or Wok) brown the sausage if you are using it.
7. Finely dice the onions, and celery and add to the pan once the sausage has cooked. You might need to add more oil.
8. Dice the mushrooms and peel and dice the apple and add once the onions/celery have started to soften.
9. Continue cooking until all are cooked and add more of the above spices to your taste.
10. Once turnips and sweet potatoes are done, mix with the sausage/onion/celery/apple/mushroom combination and continue mixing until well incorporated and starting to clump together.
11. Transfer to a greased 9×19 baking dish and warm in oven if serving immediately or put in fridge, covered.
12. For reheating: 30 minutes, covered @350 degrees.

What dish makes it seem like Thanksgiving for you? Do you make it healthy?