The Health Benefits of Coconut Oil

Everyone's talking about Coconut Oil and if your not on the band wagon you need to jump on!  Like now!  I've been doing some research because those who know me know this is just what I do.. Research, Research, and then Research again. I love nothing more than to pass along the knowledge I gain and whether you use it or not is up to you. But I feel like I've at least done my job if I pass it along. So here it is.
Coconut Oil is one of few foods that can be classified as a "superfood" which is a nutrient rich food considered to be especially beneficial for health and well being.  Coconut Oil is an antioxidant (fights cancer), anti fungal and antibacterial.   It contains a unique combination of fatty acids and is one of the richest sources of saturated fat with almost 90% if it's fatty acids being saturated. New research is proving that the "artery clogging" saturated fat idea was a myth. Because the fatty acids in coconut oil are Medium Chain Triglycerides (MCT's) they are metabolized differently, they go straight to the liver from the digestive tract where they are then used as a quick source energy.  Almost 50% of the fatty acids in coconut oil is Lauric Acid. When coconut oil is digested it also forms a monoglyceride called monolaurin. Both Lauric Acid and Monolaurin can kill bacteria, viruses and fungi. These substances have been shown to kill Staphlycoccus Aureus and Yeast Candida Albicans a common source of yeast infections found in the human body.  Because coconut oil is loaded with saturated fats consuming it can actually improve blood cholesterol levels. Saturated fats raise the HDL (the good) cholesterol and change the LDL (bad type).  And research is proving that populations who consume a vast majority of their calories from coconuts are in excellent health with no traces of heart disease.  That's enough right there for me to stop and take a look into coconut oil!  Coconut oil has topical benefits too!  Studies show that individuals with dry skin who use coconut oil showed improved moisture in the skin. It can also be very protective against hair damage and can be used as a sunscreen blocking about 20% of the suns ultraviolet rays.   So how do you use Coconut Oil?  You can cook with it, replacing it with your other oils especially since it has a high melting point. This means it's in a solid state at room temperature. Use it in your stir fry's, or baked goods. If you are using it topically you can bring it to a liquid form by immersing it in warm water or just take a small amount in your hands and rub your hands together to emulsify it. You can add Essential Oils to it to give it whatever fragrance you love and use it as your daily lotion.  I myself try to consume it daily and found it hard to cook with it everyday so I started melting a tablespoon of it in my morning hot green tea. It tastes good and studies show starting your morning with saturated fats get your brain working and also helps jump start your metabolism. In the research I have done "Tropical Traditions" Organic Virgin Coconut Oil seems to be the highest quality. It is made from coconuts in rural areas of the Phillipines.  For more information on coconut oil and to purchase you can visit TropicalTraditions.com. Whichever you use just make sure to use Organic Virgin Coconut Oil and NOT the refined stuff!  So what are you waiting for??  What could it hurt??  It's such a small thing to do everyday that has more health benefits than we can count. So take control of your health. Research coconut oil and join me and tons of others who are already experiencing the goodness of Coconut Oil!  Also for those of you like me with Thyroid issues please check out this article about coconut oil and it's benefits for thyroid health!
http://coconutoil.com/coconut-oil-benefits-for-thyroid-health/

Enjoy!
-Jessica

Coconut Curried Sausage and Lentils (Crockpot)

• I LOVE crockpot meals and I LOVE curry! So this meal was a perfect mix! Its so nice to come home to a meal that is ready to eat! Last week was a super busy week for me and one of the keys to successfully eating healthy meals is to be prepared! This recipe is so simple! Literally you chop up your ingredients and put them in the crockpot and you are good to go! Now for my Paleo friends... yes I know this is not perfect Paleo, but you can take out the Lentils and potatoes if you prefer. 
• • Ingredients:
  • 6-8 pork sausages 
  • 1 tbsp oil
  • 1 onions
  • 1 cup carrots
  • 1/2 cup celery
  • 1/2 cup mushrooms
  • 2 potatoes (diced)
  • 1 cup lentils
  • 2 garlic cloves
  • 1 tbsp ginger
  • 1 tbsp curry powder
  • 3 tbsps tomato paste
  • 1 1/2 cup chicken stock 
  • 1 1/2 cup coconut milk
  • salt
  • pepper
  • coriander (fresh, garnish)
• Here is one little tip if you don't know already! Go buy crockpot bags! They are the best and make clean up so easy! I started by putting my bag in the crockpot  and taking the casings off of the sausages. Turn the crockpot on to high and put sausages in. I cut mine into pieces before I put them in.
  
   
• Then chop the rest of your veggies and drop them into the pot as well. 
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• I then added 1 cup of lentils and then the curry, ginger, tomato paste, and minced garlic. 
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• Follow that by adding in your coconut milk and chicken broth. If you don't have broth you can also use water.
  
• Give it a few stirs and then put on the lid and let it cook for 6-7 hrs. When you are ready to eat just salt and pepper to taste and garnish with whatever sounds good! you can serve this over rice or quinoa!
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• My husband loved this recipe! It is packed full of flavor and tons of veggies for an easy nutritious meal! I hope you will give it a try... enjoy!
• -Rachel
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Finding balance... (Paleo Triple Chocolate Mint Brownies)

I had a craving for a brownie so bad yesterday. It's all I could think of all day.  As I thought about a brownie I had to stare at these....

Which have been in my home since Halloween thanks to my Father-in-Law who brought over his leftovers. (Who buys full size candy bars for little kids anyways? Only my Father-In-Law, the sweet man that he is). I didn't eat one, I just continued to eat the healthy food I had made for myself. It was good. But it wasn't a brownie.  I went to bed thinking about it and I woke up thinking about it. I made myself a healthy breakfast with berries thinking that would help. I sat on the couch and still wanted a brownie.  I was pissed at myself because I didn't get up and go to Crossfit like I should have and I was even more pissed that I couldn't stop thinking about the dang brownie. What was wrong with me?  And then BAM it hit me. It's almost that time of month!  Oh dear God now I get it. My female friends get it. Sometimes during that time you get a craving for something and it literally haunts you until you give in and eat whatever it is your craving.   Now the old Jessica wouldn't have thought twice about it.  She would have just went and bought herself a ooey goey brownie from Sweet Surrender.  But the new and improved Jessica thought about it and decided it wasn't worth ending her over 3 month long journey of gluten free.  BUT....  She did remember a recipe she had pinned on Pinterest for Paleo Peppermint Brownies. Anyone who knows me  knows if it has peppermint AND chocolate in it I'm gonna love it.   My first two clients of the day cancelled so I had extra time and I figured what the heck lets give these brownies a try and hopefully I can satisfy this craving and not fall off the band wagon and also not feel guilty.  So I mixed all the ingredients as told and tasted the brownie batter. I knew they were going to be good!  Popped them in the oven and waited. I got to thinking as I waited for the brownies to cook, ya know I'm gonna have a good amount of time for those brownies to cool before I can cut in to them.  Maybe I should go for a run to make up for not going to Crossfit this morning.  That would make me feel even better about this whole situation. So that's what I did. I took them out of the oven to cool and took off on a 2 mile run. That run was probably my fastest run ever. Especially since I sprinted the last quarter of the mile knowing my brownies were waiting for me.  I hurried up and took my shower and came downstairs for the moment of truth.  Yep they were amazing!  Maybe not Sweet Surrender amazing, but definitely Paleo Amazing!  I felt good. I got my fix. Got a run in and somehow was able to turn my grouchy morning into a better day by lunch time.  And you know what?  After I ate that brownie I was actually craving my chicken salad for lunch. Crazy huh!  I think this was a good example of balance.  Some days things don't go as planned but you can still find a way to balance it out. I feel better already.   So when you need a chocolate fix try these babies out!


Now I actually used 100% dark Chocolate on these to make them more Paleo verses the 60% mint dark chocolate.  But do whatever makes you happy :) I don't judge

Paleo Triple Chocolate Mint Brownies
*Makes 9 servings

Ingredients:
3 ounces mint dark chocolate bar 60% cacao or higher (I used Alter Eco)
1/2 cup coconut oil
1/4 cup creamy almond butter
1/4 cup pure maple syrup
1/4 teaspoon plus a few drops peppermint extract
3 organic cage free eggs
1/4 cup coconut palm sugar
3/4 cup unsweetened cocoa powder
1/2 cup of chocolate chips (Enjoy Life or Ghiradelli Dark 60% Cacao)

Directions:
1. Preheat oven to 350 F.

2. In a medium sized bowl melt the Mint Dark Chocolate bar using the double boiler method.

3. Once the chocolate is melted, slowly stir in the liquid coconut oil.

4. Then stir in the almond butter, maple syrup, peppermint extract and eggs.

5. Now whisk in the dry ingredients, the coconut palm sugar and unsweetened cocoa powder.

6. Fold in the chocolate chips.

7. Grease an 8×8″ square glass pan with coconut oil or butter and pour in the brownie batter.

8. Cook for 30 minutes or until a toothpick comes out clean. Let cool and enjoy!

Thank you to Clean Eating With A Dirty Mind for sharing this wonderful recipe on Pinterest. I thoroughly enjoyed these and I hope you do to.


-Jessica

Book Review: Zen and the Art of Happiness

Zen And the Art of Happiness
By Chris Prentiss

While browsing through some shops in Carmel on a recent vacation, I happened to come upon this book. After Rachel and I had just been talking about starting our blog it obviously caught my attention. Zen.. And the Art of Happiness. First of all I like that it was small, the size of my hand, and skinny. That meant I could read it fast.  I shouldn't think like that, but I do. So I picked it up and turned it over to read the first few words. "Cutting edge science and spirituality". Got me. That might scare some off especially my super religious friends but it intrigued me. So I bought it. Ten dollars later and a few more hours of browsing in Carmel and I realized it was the only thing I could afford in that cute,  quaint, ridiculously expensive little town. So we drove back to Monterey to our hotel and I sat on the balcony of my hotel facing the ocean and I started to read. Brad was happily taking a nap and I had some quiet time to read.  In the first couple pages I learned that the three little Chinese characters on the front when used together denote "Happiness".  I also learned that the Buddha's large pot belly symbolizes "Happiness."  Perfect.. I'm gonna like this book. I spent my down time on vacation reading this small book. Little did I know how the words in this book would transform my thinking. I literally came home a changed woman.  This book changed my thought process and taught me how to think and feel to create my own happiness.  It made sense to me.  My little book was small and easy to read and yet somehow the words in this book spoke to me. Now for my religious friends you might get a little scared away when the author uses the word Universe. For those friends I say replace it with "God" or whatever makes you feel better.  Because trust me we can all learn a lot from this book. I finished the book before I ended my vacation in Monterey and on my last day I was browsing through a little shop and found a little Buddha. He was cute with his potbelly and he made me think of my book and he made me happy. So I bought him. Brad thought it was weird, but said if it made me happy I could have my little Buddha as a keepsake from our vacation. He stands all of 3 inches tall.  I tucked him in my suitcase in a safe place finished out my trip and came home. I told myself to remember the words I read, and to keep them clear in my head as I went back to the daily grind, so I can take on life's challenges with my new improved attitude. I put my little Buddha on my night stand. I went to bed the first night home got all tucked in, turned to my left and what the!!!  My Buddha glows in the dark!!  Score!!!  I have a built in night light that is a constant reminder to just be HAPPY!!!!!!!!!!
-Jessica

Teriyaki Sesame Salmon with Spicy Peanut Green Bean Salad

Occasionally I crave Asian style cuisine and my first intuition is to hit up the nearest Panda Express or a local Chines restaurant! But to be quite frank, I can't stand the way I feel after I eat at places like that. They pack their food with MSG and preservative that make my stomach turn. So I decided to create a recipe that would satisfy my craving for Asian food and at the same time be a healthy and nutritious meal.

Start with four Salmon fillets skin on. I used wild Alaskan Sockeye Salmon. Turn your oven on Bake at 350 degrees.  Prepare a baking dish lined with tinfoil and extra to cover it before you put it in the oven.

You can sprinkle the salmon with your favorite dry seasonings for salmon or fish, but I use Tony Chacheres. Yes, I know thats cajun seasoning, but it is fantastic on fish and gives it a little kick! Then put your salmon in the dish and poor about 1/3 cup of your favorite Gluten Free Terriyaki over the top. Then drizzle about 2 Tbs. of Sesame oil over the top and sprinkle sesame seeds as well. It is actually better if you can let these marinate for an hour or so. Then close the top of the tin foil so all the moisture will stay in and pop it in the oven for 35 minutes. I usually open the tin foil for the last 10 minutes of bake time.

While that is baking I get my ingredients ready for my Spicy Peanut Green Been Salad.

12 oz Green Beans
1 Cup Shredded Carrots
1/3 Cup of Peanuts or slivered Almonds
1 Tbs Olive oil
3Tbs Teriyaki Sauce (gluten free)
1 Tbs Soy sauce (gluten Free)
2 tsp red pepper flakes
salt and pepper to taste

Saute the green beans and carrots in the olive oil, soy sauce, and teriyaki sauce for 10 minutes. In the last few minutes add in either your peanuts or slivered almonds, pepper flakes, and salt and pepper. Then serve along side the salmon! This recipe is so fresh and so yummy and such a healthy alternative!
Enjoy!
Rachel

Barbequed Artichoke

Ahhhhh my love affair with Artichoke. My husband and I visited a whole in the wall BBQ restaraunt at the coast and found BBQ'd Artichoke on the menu. And there it began. My love affair with BBQ'd Artichoke and my husband being the manly BBQ'er he is decided to replicate it, and replicate it he did! I am going to share with you what he does to put these yummy weird things on my dinner table.

What you need..
2 Artichokes
1 Tbsp butter
2 Tbsp Olive Oil
Salt & Pepper
You can adjust your Butter/Oil mixture according to how many artichokes your using.


First buy Artichokes. More than one because your gonna eat a whole one yourself and then eat half of his too when he's not looking.  Cut the Artichoke in half and remove the "choke" part. I usually use a knife to cut the bottom of the choke then use a spoon to scoop it out. 

 Now you HAVE to steam these babies first. Trust me you can't BBQ it long enough to cook it all the way through. So I usually steam them open side down for 20-30 minutes or until a knife is inserted and they are soft. 

Now take them out of steamer and put on a cutting board. Melt your butter and add the oil to it. Brush both sides of Artichoke with oil/butter mixture. Then salt and pepper the open face side. 

Now take to your BBQ which should already be on. BBQ leaf side down first for 4 minutes then flip over to open faced side and BBQ for another 4 minutes or until the artichokes have a slight char on them. Remember, they are already cooked you are just giving them that BBQ char to seal the deal. Now I would love to tell you what temperature to turn your gas grill too but I have no idea. The hubby cooks over a wood fire BBQ. But I would guess over medium heat. Just watch and make sure you don't burn them. Now please don't do anything unhealthy to these beautiful artichokes like dip them in mayonnaise :(  They are amazing and you just need to eat them leaf by leaf until you get to the heart and then savor every bite.
Enjoy!  -Jessica Stout

Chicken and Veggie Stir Fry (Gluten Free)

 I always love a great Gluten Free Recipe and this is a fantastic one! Super healthy and absolutely delicious! Give it a try! You will not be disappointed!

Ingredients:

-1 Lb Chicken Breast Tenders
 -2 Tbsp Gluten Free Peanut Sauce
 -1 Tbsp Sesame Oil
 -1 Tbsp Gluten Free Chili Paste
 -1 Tbsp Olive Oil
 -20 Brussels Sprouts halved
 -1 Cup baby carrots halved
 -1 Cup cut up Asparagus
 -5 Green Onions
 -3 Garlic Cloves minced 
 -2 Tbsp grated fresh Ginger
 -1 Tbsp Arrowroot
 -3 Tbsp Gluten Free Soy Sauce
 -2 Tbsp Rice Vinegar
 -1/4 Cup Water
 -2 Tbsp Sesame Oil for the stir frying

Directions:

 Marinate the Tenders in 2 Tbsp Peanut sauce, 1 Tbsp sesame oil, 1 Tbsp Chili Paste for 1 or more hours.

 Cut up & prepare veggies. Steam veggies for 5 minutes to start the softening process. Remove and place in a bowl. 
 
Cook chicken in 1 Tbsp oil in Skillet on med heat till fully cooked. Cut chicken into small pieces set aside. 

 In a bowl whisk together 1 Tbsp Arrowroot, 3 Tbsp Soy Sauce, 2 Tbsp Rice Vinegar and a 1/4 a cup of water. Set aside. 
 
 In large Wok on medium heat add 2 Tbsp Sesame Oil, Green Onions, Garlic Cloves, fresh grated ginger and cook for 2 minutes till garlic is cooked being careful not to burn it. Then add all the veggies stir frying them so that they browned just a tad and soften up. Add the chicken and cook for a couple more minutes. Grab your sauce mixture, whisk one more time and pour over veggies and chicken cooking for a couple more minutes till the sauce thickens. 

 Pour over brown rice if you'd like or eat as is. Yummmyyy!!!