One of my goals in life is to turn everyone on to fish by showing them how delicious it can be. I've converted many nay sayers in a single meal, and I believe their lives will benefit more than they will ever know. Why?
Because eating cold-water fatty fish high in Omega 3 on a regular basis can reduce your risk of dying from heart disease. Thats right, you can avoid the single biggest killer in North America by introducing fatty fish to your diet every week! Experts say 2x week is enough but I like to recommend my clients get up to three servings of fatty fish a week for improved benefits to the heart, and brain, as Omega 3 is also neuroprotective.
Okay, now onto the flavours.
If you don't love the flavour of anchovies, mackerel or sardines, fear not. Pâté is an excellent way to subside the fishy taste. This recipe is full of incredible health benefits and strong flavour boosters, making it a super food snack thats easy to prepare and store. Ticks all my boxes.
This recipe is:
- Anti-bacterial due to the rosemary and raw garlic
- Heart protective thanks to the fish oil and olive oil
- Brain protective due to the walnuts and fish
- Citrusy and herbaceous
- Garlicky and savory
- Smooth and crunchy textured.
Pair this pâté with apple slices or cucumber slices and you have a paleo treat that works for an auto-immune diet, paleo, AIP, dairy free, gluten free, all the things!
- 1 tbsp Olive oil
- 1 large White onion (sliced)
- 3 clove(s)Garlic
- 1 can Sardine, canned in olive oil
- 1 tsp Rosemary, dried
- 1 tbsp Lemon juice
- 1/2 tspSea salt
- 1/4 tspBlack pepper
- In a medium skillet over medium heat add 1 tablespoon of the olive oil, the sliced onions and rosemary.
- Stir and cover, cook until browned.
- Remove from the stove and set aside.
- In a food processor, add your garlic cloves and process until minced.
- Add in the sardines with the olive oil, caramelized onions, lemon juice, salt and pepper and pulse until smooth.
- Add the walnuts and pulse again until well incorporated, but the walnuts are still a little chunky.
- Place into a sealable glass storage jar and finish with the zest of 1/2 lemon.
- Serve with cucumber slices, apple slices or crackers.
For many people, coffee is their Achilles' Heel. The aroma, the dark taste, the way it makes you feel. I get it. It can be great. What I don't love is the inevitable crash. About an hour later your energy plummets and you feel drained. And so you go searching for another coffee or sweet, chocolate, anything that will give you a boost to get through your day. The high you get from coffee comes with a price.
Top 3 Reasons to Limit Caffeine
- SPIKE AND CRASH ROLLERCOASTER. As caffeine is an artificial stimulant, it can give you a wonderfully high energy boost (sometimes too high... I'm looking at you twitchy). Inevitably the crash follows and nobody wants to feel that low. Most people just accept it as normal because they've been drinking coffee for so many years, they just accept the 3pm slump as a normal part to your day. But it doesn't have to be!
- STRESS BOMB. As caffeine artificially stimulates your energy, it also releases higher amounts of cortisol than your body would do naturally. If you're not living on a beach somewhere, you likely have enough things causing stress in your day. Contributing to the overall stimulation of cortisol isn't exactly what your body needs.
- LEADS TO POOR FOOD CHOICES. I'm talking about when your energy tanks, your blood sugar tanks and you look for anything to give you a boost. When you're in this state, self control usually goes out the window, as your brain is searching for quick energy. And what's the brains preferred form of energy? GLUCOSE. Quick sugar.
For all these reasons, I have developed a drink recipe that allows me to engage in the social and warming aspect of a cup of coffee, without the caffeine. You may be asking at this point ' But Nicole, what about DECAF?". Decaf still has remnants of caffeine and is further processed to remove the caffeine from it. Anything that goes through such processing isn't ideal for our body to break down. So here is my super foods, mood and energy regulating recipe for a gentle lift of energy. Use this drink to replace your morning coffee or as a pre-work out.
I've utilized Maca in this recipe because it is a superfood like no other. It comes from Peru as a root vegetable, but carries infamous medicinal properties.
For this recipe you need a blender. Make sure you don't use a magic bullet or a blender that doesn't have a place to release steam, as it might explode (trust me!).
- 1 tsp coconut oil
- 2 tsp chicory coffee substitute powder (i like Bambu)
- 1 tsp maca powder
- 1/2 tsp raw cocoa powder
- 2 cups warm milk or alternative
- 1-2 tsp maple syrup (optional)
- Heat milk on a stove top until warm.
- Place all ingredients in a blender including milk and blitz until frothy (about 20 seconds).
Bone broth is on everyone's (oily) lips right now as it appears to be the hottest food trend. It's the beverage of choice for supermodels at this years Paris Fashion Week. But if bone broth is a fad then its gotta be the longest food-fad running. Ancient cultures have been making it for thousands of years. From Chinese medicine, Japanese Ramen, Vietnamese pho, French bouillon and Italian brodo.
4 Reasons to Drink Bone Broth
1) Loaded with Nutrients and Minerals
Bone Broth is a significant natural source of all the big ones: Calcium, Magnesium, Phosphorus, Potassium. These nutrients are essential to bone building, metabolism and the uptake of other nutrients. Phosphorus is also a critical mineral used to maintain acid-base balance in the body. It also contains some Amino Acids: Glycline and Proline. Cheaper than the average multivitamin and contains a lot of what we need on a daily basis.
2) Immune Boosting Power
Studies have proven that bone broth can actually increase the number of white blood cells (infection fighter cells) in the body. So THATS what your mom made you chicken soup when you were sick. Mom's and Nonna's always know whats up. When you're sick, Bone broth will:
- Increase White Blood Cells
- Act as an anti-inflammatory to reduce swelling and sinus infection
- Increase your nutrients to help fight the illness
- Clear up mucous from upper respiratory tract infection
- Incredibly hydrating to help flush out infection and cell waste
3) Digestive Aid
Bone Broth will help cure leaky gut, which can lead to all kinds of scary conditions from food allergies to auto-immune diseases. It does so by mending the gaps in the intestinal lining with collagen and gelatin. These intestinal cells should be strong tight junctions, but many of us have damage to the intestinal cell wall lining which loosens those gaps and releases food particles into the blood stream. SO TIGHTEN UP THOSE GAPS!
- Reduces indigestion
- Heals Leaky Gut
- Increases Mineral Absorption
4) It's Cheap and Easy to Make
The gentle and slow extraction of nutrients makes Bone Broth an incredibly nutrient dense food. And its low in calories.
One 8oz serving contains only 66 calories
You can feed a whole family with the bones that you would normally throw away. Now that is cucina povera!
This recipe is an amalgamation of my friend's Vietnamese father giving a verbal "a bit of this a bit of that" recipe, and othersources. Remember to only use healthy bones! Organic, mennonite, hormone free, all that goodness.
- 3-4 lbs of mixed healthy bones: beef, chicken, cross-cut veal shank with marrow and oxtails
- 1 tbsp Olive oil
- 2 medium carrots
- 3 stalks celery
- 1 cup parsley
- 2 cups daikon radish, peeled and sliced 3 inch rounds
- 1 medium yellow onion
- 2 tbsp apple cider vinegar
- 2 tbsp fish sauce
- 3 bay leaf
- 1/2 cup dried mushrooms
- 2 tbsp rock salt (more to taste at the end)
- SPICE BAG: 2 star anise, 2 cinnamon sticks, 1 tsp fennels seeds, 1 tsp cardamom pods, 1 tsp whole cloves
- Roast the Bones (Optional) Preheat oven to 400 F. Drizzle bones with olive oil and arrange in single layer on a baking sheet. Roast for 1 hour or until evenly browned.
- Char Onions and Ginger : Cut the onion in half. Peel the ginger, cut in rounds and smash with the back of a knife. Roast on high broil until dark and charred, just before burning.
- Cut the Vegetables into large chunks. Cut the carrots, garlic, celery and parsley.
- Toast the Spices in a saucepan on medium heat until aromatic. Put into a cheesecloth bag or strain out after
- Combine the Bones and Vegetables in a large stock pot. I use an 8 quart pot.
- Add Flavour: add Apple Cider Vinegar, fish sauce, rock salt, garlic cloves (whole) dry mushrooms, bay leaves and spice bag
- Cover with Water. Make sure everything is well submerged.
- Parboil: Heat on high until it reaches a rapid boil. Let boil for 10 minutes, then reduce the heat to a low simmer. Make sure there is still a small bubbling action, but very minimal. Cover and cook for 24hrs
- Skim the Skum: Check occasionally and remove and scum, bubbles, gray matter that appears on the surface. These are the impurities and released toxins from the bones.
- Finished when dark and flavourful. Taste the broth, it should have a deep rich meaty flavour with sweet vegetable flavours. If the bones have begun to disintegrate, you know you've broken down all the minerals.
- Strain the broth into a fine mesh colander. I fill mason jars 3/4 full (to prevent bursting) and place in the freezer, leaving a few jars in the fridge to drink within the week.