- 2 cups almond flour
- 1/4 cup grassfed butter, room temp
- 1/4 cup peanut butter
- 3 Tbsp pure maple syrup
- 1 Tbsp vanilla
- 1 tsp salt
- coconut sugar
- 2 packages Justin’s dark chocolate peanut butter cups, frozen, chopped
Chocolate (Bone Broth) Protein Cookies (paleo, GF, DF)
Jerky (paleo, gluten-free)
I am not a hunter, but my family members are; so, deer season usually means venison. Recently, a processed deer came creeping into my freezer at home and I thought “this is it; I’m going to make jerky and if it doesn’t work, then I’m never using the dehydrator again!” I took a frozen steak and sliced it into jerky strips after letting it thaw slightly through. I put a marinade on it that I got from Primal Cravings cookbook (Jamaican jerk). I let it sit overnight. The next morning I turned on my dehydrator to 160 degrees and put the strips down on parchment paper for easy clean up. I let it go from around 7:30 in the morning until around 2pm. Mine may have been a little hard for some people’s taste, so next time I may go for an hour or 2 less. Check it periodically to find the texture you like. Since it doesn’t have preservatives, I am storing it in the fridge; however, supposedly you can store it for 2 days at room temp. It was really good! Venison is an awesome option, too, because it is really lean. You don’t want fat on your jerky strips because the fat will go rancid. ;(
This was the spice mix I used, but there are tons out there to choose from! You can also do this in the oven. My dad used to make his in the oven when we were kids, but I have never tried it personally. You can also use regular steak or turkey, as well! http://www.wikihow.com/Make-Beef-Jerky
Jerky Seasoning (variation on Primal Carvings Jamaican Jerk)
1tsp molasses
2 tsp apple cider vinegar
1 Tbsp lemon zest
1/2 tsp onion powder
1/2 tsp cayenne pepper
1/2 tsp red pepper flakes
1/2 tsp dried thyme
1/2 tsp pepper
1/2 tsp allspice
1/2 tsp ground coriander
1/2 tsp powdered ginger
1 tsp salt
Homemade Chicken Stock for the Lazy Folks
Homemade month is moving along and next on the list is chicken stock. I think this may be one of the easiest things you can do in your kitchen because it requires nothing but a crockpot and a chicken. The picture is from a frozen chicken in the crockpot with veggie scraps from trimming them at other meals. I believe I have onion tops, shallot tops, carrot ends, celery ends, etc. I start a bag that goes in the freezer and accumulate scraps for the moment when I want to make a stock. This is exactly what I did: I put a frozen chicken in the crockpot with a little salt and cracked peppercorns and obviously veggie trimmings. Cover for 10 hours (if thawed, 8 hours), and set crockpot on low. Around 6 hours or so all the juices will begin to accumulate at the bottom of the crockpot. After your 10 hours are up, remove the meat off the bone and put the carcass back into the crockpot. Fill the crockpot with filtered water and let simmer for another 4 hours. Strain your stock into containers! That’s it. I didn’t measure exactly but I want to say that it produced 10-12 cups of stock for me. Typically, the ones you buy in the store come in 4 cup cartons. So, that means I made the equivalent of 3 cartons of chicken stock with leftover bones from cooking a chicken. I was already cooking the chicken and using the meat for tacos. Therefore, it’s hard to estimate a cost savings when you are simply using leftover parts! The cartons I buy of organic chicken stock at the store at $3-$4 bucks. The entire chicken cost me $12 through Honored Praire. For $12 bucks, I got about 3 lbs of meat and 3 cartons of chicken stock. Not too shabby. I put the stock that I will use that week in the fridge and the rest in the freezer. I use the stock for everything from soups to simmering veggies. It is packed full of minerals and healthy collagen for the joints.
Here’s my opinion on the whole homemade chicken stock ordeal: (1-5 with 5 being the best)
Ease: 5 (you put a chicken in pot and leave it for heaven’s sake!)
Price: 5 (I would have spent the same amount of money for 3-4 cartons of chicken stock at the store without the meat!)
Worth the touble: 5 (I am set now for weeks)
Taste: 5 (Way better tasting and way more nutritious than its processed counterparts!)
Peanut Butter and Strawberry Jam Pancakes
Paleo Cinnamon and Cream Cheese Muffins
Paleo Pizza Popovers
Carb Challenge Part 3: White Rice
Catch up with what this is all about. How may your body respond differently to the same amount of net carbs, but from different sources? Would it effect your blood sugar the same? The answer is “probably not.” I set out to experiment on myself, so you guys can see a personal experience of the differences! Having said that, unless you test yourself, you won’t know if you fit the same profile as myself.
First test: 50g net carbs from Oats
Second test: 50g net carbs from banana
Third test: 50g net carbs from white rice
Why white rice?
Rice is a gluten free grain that I consume on occasion, especially with sushi. Consuming white rice vs. brown rice means there is no bran present, which means it’s not high in nutrients or fiber, but it also doesn’t need to be soaked for safe consumption. That makes it a quick, easy, and safe starch for those that handle it well. Since it wasn’t a high fiber carb source, I only had to consume 1.14cups to get 50g net carbs. This made me happy because if you read my experience with oats, eating over 2 cups was hard and unpleasant. I did prepare the rice with bone broth as opposed to water because I would normally prepare it as such.
How did I feel with white rice?
It was super easy to eat this amount of rice! I may even say easier than banana. I didn’t feel full and wanted to eat more. I didn’t feel shaky or nauseous or any other reason to call it a negative reaction. I was ready to eat again fairy shortly though, and found myself staring at the clock waiting for the 2 hours until I could take my blood sugar.
What were the results?
My 2 hour post-prandial reading was 99. If you recall, oats was 122, and banana was 84. The one major difference in my opinion was I decided to do it on a Sunday as opposed to a work day. That means that I didn’t do it quite as early in the morning, and therefore my blood sugar prior to eating it was higher than the other challenges. For oats, my blood sugar prior to eating was 74. Banana fasted blood sugar was 69. This time, I started at 90. So, to have 99 means even though it wasn’t as low as the banana, it came much closer to the fasting level prior to consuming the carbs within that 2 hour window.
Oats: pre# 74- post# 122= 48
banana: pre#69- post# 84= 15
Rice: pre# 90- post# 99= 9
So, oats have still had by far the worst response in my body, but I can’t really determine which was ‘better” between rice and banana because while the blood sugar value was better with banana, the ability to come close to my fasting number was better with rice.
What does this mean for me?
I will honestly probably start incorporating more white rice in my days that I have intense workouts. I like rice. I can use it as an amazing way to get bone broth into my diet, and I know that my body responds nicely to it.
What’s next?
I will likely do a vegetable next. Maybe a potato or sweet potato. Potatoes are probably one of my go-to carb sources, so I’ll be interested to see how they stack up to rice. The one downfall to choosing sweet potato is the volume I have to consume on that one. ;( This is also a testament to which carbs are easiest to ingest in certain quantities. If you are a sedentary person that wants to feel full but not consume too many carbs, then go with those that are less refined. However, if you are trying to build mass or recover and have the need or double or triple the amount of carbs as an average person, then choosing those easy to consume without as much volume may be much better options to comfortably fit your macros.