Breakfast Goodness

This is one of my most favorite low FODMAP breakfasts: Bok Choy, soft boiled egg, and sweet potatoes w/ some peanut butter. Yum!! It's super easy to make in my instant pot. Throw it all in for 5mins. and then it's done! I do have more sweet potato than pictured, but cut it up and didn't keep the fun flower shape. I have to stick close to fodmap safe foods and am really happy this one is a winner.

And this is THE BEST Paleo Pancake mix out there!

Sooo good!

Thank goodness I can order it on Vitacost.com and have plenty of it for me here in Okinawa.

I'll spread some peanut butter or almond butter on the pancakes with some really yummy organic vanilla strawberry jam by Stonewall Kitchen. 

I alternate between these two breakfasts, the photo at the top and this one.

I always look forward to breakfast!

蛋餅 Dan Bing Taiwanese Egg Crepe!

We just came back from Taiwan and one of the boys favorite breakfast foods was Dan Bing! So, I found this recipe and gave a it a try. It turned out pretty good!

For the Crepe

1/2 cup flour

2 Tbsp. cornstarch

1 cup water

For the Egg

3 Eggs

1/4-1/2 tsp. salt, to taste

1/4 tsp. white pepper

Dash of Sesame oil

Chopped Green Onions

For the Sauce

2 Tbsp. Soy Sauce

1 tsp. Rice Vinegar

Chili Oil & Sesame Oil, to taste

Crushed garlic

Chopped green onions

Directions

1. Mix the flour and cornstarch together. Then add the water. Let it rest for 10mins.

2.  In the mean time chop green onions and garlic and put in separate small bowls. Begin to heat your non-stick or cast iron pan to medium low heat. Make the sauce. 

3. For each crepe, in a bowl beat one egg with 1Tbsp of green onions, a dash of sesame oil, and a pinch of salt and white pepper. 

4. When your pan is heated oil it add about 1/2 cup of batter to the pan swirling as you do to coat the bottom (lifting and tilting the pan works best if you don't have a crepe spreader). Cook for 3-5 min until the top has set. 

6. Flip the crepe over and add the egg mix to the top spreading it over the crepe keeping most of it on the crepe. Cook until the egg is just about set and then flip to the other side.

6. Cook for 10 seconds or so.

7. Flip the Dan Bing onto a plate or cutting board, egg side up. Roll it and cut into sections. Grab your dipping sauce and enjoy!!

Our Favorite Bacon & Egg Sandwich

This is one of my kids favorite breakfast Bacon & Egg Sandwich!

I don't bribe them with candy, I bribe them with Bacon!!

Seriously. To get them up and going in the morning I say, "If you hurry and get in the shower, get dressed, and come downstairs...I'll make you some bacon."

Works every time.

I don't always buy it, but when I do they are sure quick to listen and get movin. Lol! The breakfast norm is oatmeal, so they look forward to this!

Here are our special ingredients....

Sure, it's a no brainer to make a egg sandwich, but just like any fine dish it's all about the ingredients and where they came from.

These are locally raised and pastured farm eggs and I can talk directly to the friend that I got them from. They can tell me exactly everything the hens eat, which includes bugs, spiders, and insects. I can also see for myself where hens live and where they roam, which is everywhere around the yard and farm. My kids LOVE going to play at their house and chase and catch the chickens. Very cool!

Happy chickens = Healthy Eggs

Here's a good article to know why...eggs are definitely NOT created equal.

It's so important to understand the differences of the eggs you can buy and why it's important to eat pastured eggs. Even buying organic eggs at the grocery store doesn't even compare to pastured raised chickens.

And I can't forget to mention that you know you have a good healthy pastured egg just by the color of the yolk. It's so beautiful, I can't even say how lovely they look after you crack them open and drop it into the pan or bowl. It's a nice golden color. It's not a dull or yellow.

Here's the difference...

Photo from the article above, The Rising Spoon.

Well, I hope I've convinced you to seek out a local farmer that will sell you their eggs!

I fry them in some butter on our cast iron skillet and sprinkle some garlic powder, sea salt, and pepper on top.

Next up....

The Bacon!

Just as the eggs, it's important to buy healthy bacon. Which most people are scared to eat (for good reason due to certain health conditions), but when bacon comes from the right place it has a plethora of healthy fats, which our brain and body need!

This Applegate Organics is a good stuff...uncrured, isn't preserved, no nitrates or nitrates added, no antibiotics given, and is also gluten and casin free for those sensitive and/or intolerant to those proteins. Which, because I am so sensitive I have to avoid regular store bought bacon because of all the ingredients included.

Then top it all off on some 100% Sprouted Whole Grain Ezekiel Bread.

My kids love this cinnamon raisin toast.

Sprouted grains breads are better than other wheat breads because...

Sprouting grains, nuts, seeds, or beans (soaking the gain or seeds in water before use they begin to grow/sprout) releases vital nutrients that are in these foods. It becomes alive, which give it more protein, vitamins, and minerals that make it easier for our bodies to absorb properly and digest to get the best and most optimal nutrients.  Because there is something in grains called phytic acid which binds to minerals and other nutrients in our body and when it exits our bodies it has bonded to and takes these important nutrients along with it. This binding decreases the absorption of vital nutrients, like iron, zinc, calcium, and magnesium.

So, that is why many people, especially among ancient civilizations and cultures, soak their grains to reduce the phytic acid, which of course they didn't know about phytic acid, but they did pay attention to how foods digested better in their bodies due to how they felt. Genius. The more I learn about food the more I come to know that our ancestors knew SO MUCH about how to properly store, prepare, use, and make use of the food they grew and came upon to get the most nutrients out of them and help their bodies function and work properly. It's no wonder nowadays all the health problems we face because of our improper use, preparation, and consumption of food. It's so important to listen to your body. Pain = your bodies way of telling you something is wrong and needs to be fixed. But, think of pain as your friend and try to figure it out and feel better!

Well, that's what I think, but not all agree. I always say, "we live now, today and you have to give and take." Because I can't do things exactly as my ancestors did, but I can learn as much as I can and do my best to provide me and my family the best way of life.

But, when we don't have any Ezekiel Bread we use our favorite good ol' Apsen Mills Honey Whole Wheat Bread. Made in Utah, which when family comes we have them buy and bring like 12 loaves for us to put into the freezer. :)

So, hopefully you can go out and find some good fine ingredients to make your....

Yum!

  

Macadamia Waffles

Macadamia Waffles

AUTHOR: Danielle Walker - AgainstAllGrain.com

SERVES: 6

Ingredients:

• 3 eggs
• 1 cup raw macadamia nuts
• ½ cup coconut milk
• 3 tablespoons honey or maple syrup
• 3 tablespoons coconut oil, melted
• 3 tablespoons + 1 teaspoon coconut flour
• ¾ teaspoons baking soda
• ½ teaspoon vanilla extract
• ¼ teaspoon salt

For the Syrup

• 2 peaches, pitted and sliced
• 2 plums, pitted and sliced
• ½ cup cherries, pitted (frozen or fresh)
• ¼ cup honey
• ½ teaspoon vanilla extract
• ½ teaspoon lemon juice

Instructions:

1. Place all of the syrup ingredients in a saucepan and simmer over medium heat while you prepare the waffles, or about 15 minutes. Keep it at a low but constant boil to bring out the juices from the fruit and reduce the syrup.
2. Preheat a waffle iron to the lowest setting.
3. Add all of the ingredients to a blender, making sure to put the liquids at the bottom for easier blending.
4. Blend on low for 30 seconds, then increase the strength to high and continue blending until completely smooth, about another 30 seconds. If you do not have a high-speed blender, it may take a bit longer and a couple of times of pushing the batter down the side of the jar with a spatula.
5. Spoon the batter into the waffle iron, filling half way full and spreading evenly over the mold.
6. Cook on the low setting for 45 seconds to a minute, until the steam stops rising from the machine and the waffles easily release with a fork. Keep the waffles in a warm oven while you finish the batter.
7. Allow the syrup to cool and thicken for 15 minutes before serving.

URL to article: http://againstallgrain.com/2013/02/04/macadamia-waffles-with-fruit-syrup/

I change up this recipe a little bit by adding ghee instead of coconut oil and I don't melt it. And I can't do honey, so I add 1 1/2 tablespoon of organic maple syrup. And I don't add the vanilla extract, just to take out unneeded things for myself. I also don't do the fruit syrup. I just "butter" it with some ghee, which is clarified butter. Soon, enough I'll try some blueberries.

They are a bit more delicate and fall apart easier than regular glutenous flours for breads.

These are seriously my favorite. Enjoy!

I also highly recommend Danielle Walker's Cookbooks they are excellent...

Found here and here at Amazon. :)

Progress...

This breakfast is huge progress for me!

Family and friends who know of my food struggles/intolerances/sensitivities/decline in health would be jumping for joy for me.

For the last year I have greatly struggled to find foods that my body will tolerate/digest/breakdown/absorb. It's been such a rough year.

However, challenges can bring a monumental amount of strength and growth.

I always say, "You gotta know the bad to know the good."

And good health is SO important! You have probably heard the phrase...

"You are what you eat!"

Which is sort of true. The more correct phrase would be...

"You are what you can digest."

The hardest part for me was that for these last 10yrs. I've learned so much about good overall health, well-being, and diet, yet the harder I tried to eat more healthy the sicker I got. Weird I know. My body was having such a hard time digesting food and left me with little to no energy, constantly fatigued, which with both of these I related to having kids and being non-stop pregnant and/or nursing for six years = little sleep and rest, and losing a great amount of weight, eventually a dangerously amount because my food sensitivities became so great, I was left with almost nothing to eat. My diet has been so healthy and clean it's crazy....very minimal to no processed foods, no refined grains, sugar, foods, no dairy, no unhealthy oils, no this and no that! You'd think I'd be on top of the world eating organic, raw/cooked veggies, pastured meats, plant based, vegan, paleo, and all this healthy diet and that healthy diet. But, nope I've had such huge and extreme abdominal discomforts of bloating, gas, burning, diarrhea, constipation, cramps, pain, pain, pain. I've seen so many doctors and specialist both conventional and functional (naturalpathic). That eventually they say, "I don't know what to do with you." Great. It has been discouraging. It's hasn't been until I've been in my own way my own doctor that I've been able to put the pieces together and figure this out. Ultimately, it has been through much prayer that I have been able to get through this. There is only one heavenly being that knows what is going on with me and know how to help me. And how THANKFUL I am for a wonderful and loving Heavenly Father who hears our cries, listens to our prayers, knows how to help, and guides us in every way possible. Even if that means learning the hard way by taking lots of dead ends. I know that I've needed to travel these rough roads to have the knowledge of what wouldn't help and what would. It's been a slow road, but things are coming into perspective and I'm able to make much better choices about the way I go about this. I have read so many articles, websites, blogs, books, etc. about health and our well-being. In conclusion...OUR BODIES ARE INCREDIBLE AND SUCH A WONDERFUL GIFT. We think we may know so much about these magnificent bodies, but really we know so little. It is only our great creator that truly knows how to help and heal our spirits, mind, and body. But, we have to be in tune with our bodies and seek for that inspiration to know how to retain good optimal wonderful spiritual, mental, physical health. Which leads me to this video clip from Elder Nelson, a LDS Apostle, "God's Greatest Creation" I love it....

So, finally for me on this health journey I finally discovered what the major problem has been. And is called FODMAP's. Yeah, FOD-what? you might be saying. It's a crazy acronym for a crazy complicated name that stands for...Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols. These are quote, "All types of carbohydrates found in many different types of fruits, vegetables and grains." And, AND..."The most common Paleo foods high in FODMAPs are:

• Fruits: apples, avocados, cherries, mangoes, peaches, pears, watermelons, fruit juices and dried fruit.
• Vegetables: onions, garlic, cabbage, broccoli, brussel sprouts, asparagus, artichoke, eggplant, mushrooms, cauliflower.
• Other: sugar alcohols (any sweetener that ends in -ol), honey, agave.

This isn't a complete list, but it gives a small idea of problematic foods. It's no wonder I was in so much pain trying to eat fruits, veggies, plant based foods, etc. All this research about FODMAPs is quite new too, within the last decade. It has greatly helped solved much of the IBS community sufferers digestive problems. I also have a fructose malabsorption again fructose is found in SO MANY AMAZING WONDERFUL fruits, veggies, plant based foods. Sigh.

Read this article that explains the FODMAP problems, diet, and explanation very well...

http://paleoleap.com/fodmaps-and-paleo/

It's no wonder, it was my latest attempt at following a strict Paleo diet with supplements that threw me overboard that greatly exasperated my symptoms and problems. Inside I blew up with pain, inflammation, and lots of suffering. This last year has been quite terrible, but it very good to know why. WHY WHY WHY has been a huge question. But, the better question to ask is HOW HOW HOW, how do I fix this??? Slowly, but surely I am learning how to help my body heal and why it has had such difficulty. It's still hard to think about sometimes and I get so frustrated and miss my days as a child, adolecsent, and young adulthood days of a properly functioning and working body.

One day I will be better and stronger than I ever have been. That's a promised blessing and I will not give up and I will fight and I will win. It's taken a year for me to get a hold of this and things are finally calming down in my body to where just recently I can eat something like this among a few other things. WHAT A BLESSING. Seriously. "Count Your Many Blessings..."

When upon life’s billows you are tempest tossed,

When you are discouraged, thinking all is lost,

Count your many blessings name them one by one,

And it will surprise you what the Lord hath done.

Count your blessings, name them one by one;

Count your blessings, see what God hath done;

Count your blessings, name them one by one,

   And it will surprise you what the Lord hath done.

Are you ever burdened with a load of care?

Does the cross seem heavy you are called to bear?

Count your many blessings, every doubt will fly,

And you will be singing as the days go by.

When you look at others with their lands and gold,

Think that Christ has promised you His wealth untold.

Count your many blessings, money cannot buy

Your reward in heaven, nor your Lord on high.

So amid the conflict, whether great or small,

Do not be discouraged, God is over all;

Count your many blessings, angels will attend,

Help and comfort give you to your journey’s end.

So, all in all, to those wanting to regain your health, slow down, regather your thoughts, meditate, pray, and listen to your spirit, listen to your body.

The help and answers will come!

Thanks be to God.

The One-Bowl Wonder!

Bibimbop (be-bim-bop), is a Korean dish and it's my absolutely favorite.

It translates as "mixed rice." Pretty much it's a one-bowl wonder of steamed rice, sauteed veggies, marinade beef, and a fried egg. Throw on some gochujang (hot paste) and/or Kimchi. Then just stir and mix it all up together in the bowl. It's great way of using up day-old rice and veggies that are less fresh.

I can't even say how much I love eating this!

I marinade the meat in a Korean Beef Bulgogi sauce with some onions.

I'd recommend making your own sauce, something I need to do still.

Chop up any veggies. 

This time I did...carrots, mushrooms, and spinach.

Using my julienne(r) saves so much time.

You can also put...

bean sprouts

zuchinni

seaweed

cucumbers

daikon

etc.

Any veggie that pleases you.

Saute them separately. Sesame oil give a great flavor. 

Then top it with a fried egg.

 Once you have the bowl in front of you add some gochujang (hot paste) found in the Asian cooking isle or search for a homemade recipe, then stir the bowl mixing everything together.

And eat it with some Kimchi too. Umm, yum!

This dish is best served in stone bowls, which I hope to invest in one day.

I love it when they bring out the HOT stone bowl with the egg not cooked thoroughly, so you stir it all together in the bowl and let it keep cooking making the rice nice and crispy too.

So good.

I've always said whenever I can hire a Korean cook to teach me how to make Korean food I'd love that!

Deviled Eggs

This is a snack I enjoy.

I mix the yolk with a creamy mac dip and then topped with nutmeg, pepper, and a tiny bit of cayenne pepper. With steamed peas.

Yum!

The creamy mac dip...I substituted macadamia nuts for the cashews.

 Good stuff!

(I don't like all the stuff in mayo, even if its organic. 'Say no to gmo's' lol.)

Morning Greens...

 I've been enjoying my morning green drinks..

 Power Green Mix (kale, chard, arugula, spinach), ginger, 1/2 lime, cucumber, carrot, celery, 1/2 orange, 1 cup water, and 2 ice cubes.

Blend it all up!

And chug it down with your morning breakfast...

Steamed onions, broccoli, asparagus, with a poached egg, topped with green onions.

Or add some Sauerkraut. A awesome prebiotic food...

Yum :)

Breakfast Carbonara

This Breakfast Carbonara found at Paleo Cupboard was really good. Sweet potatoes, uncured turkey bacon (Apple Gate), and a poached egg. I prefer poached to fried. The yolk was nice was nice and creamy. Check out her website for instructions.

Avocado & Eggs

This is a great snack or lunch. Whole wheat honey bread, organic boiled eggs, avocados, sprinkled with Himalayan Pink Salt, pepper, and cayenne pepper. 

Egg Salad Sandwich & Coconut Tapioca

 There is a local health food store here in Maui called Alive & Well. They have a deli with freshly made salads, sandwiches, sushi, desserts, juice, smoothies, etc. Offering raw, organic foods, and local produce. I've eaten a lot of different salads from there that taste delicious and this egg salad sandwich was amazing!

This (vegan) coconut tapioca was super good as well! Gotta learn how to make this at home.

 So many good choices.

Next time I will try this...yumm!

Veggie Stir-Fry

We love making stir-fry dishes. I basically stir-fry any veggies I want. I add some water and soy sauce (I also use Bragg Sauce) then put a lid over it to let it steam for a couple minutes. I add eggs, a little more soy sauce, a little vinegar, sometimes just a tiny bit of sweetener (sugar, agave, etc.). Let it all cook and put it over rice!