Beyond imparting a warm, sweet, fragrant aroma, cinnamon is a spice that has also been used medicinally since ancient times. The Chinese used cinnamon at least 5,000 years ago, and medicinal the use of cinnamon in Egypt, India and parts of Europe harks back some 500 years ago. As a traditional remedy, cinnamon was used for respiratory problems (e.g., cold, flu, sore throat), digestive issues (e.g., indigestion, nausea, upset stomach, gas) and as a general health tonic.

There are two types of cinnamon. One is Ceylon, also known as “true” cinnamon, native to Sri Lanka. The other is Cassia cinnamon, cultivated in Southeast Asian countries, like Vietnam and Indonesia, as well as China. Ceylon cinnamon, which you can often find at health food stores, is considered higher quality and is more expensive than Cassia cinnamon, a which is cheaper and widely available at the supermarket.

If you choose to consume cinnamon therapeutically on a regular basis, whether as a tea, smoothie or extract, be sure to use Ceylon cinnamon as Cassia cinnamon contains a high level of Coumarin, which can be toxic to the liver and kidneys. Ceylon cinnamon contains significantly less Coumarin (.001%) and will not have the same effect as Cassia; numerous studies associate Ceylon cinnamon with a strong anti-diabetic effect.¹

The ancients got it right! Studies show that cinnamon has powerful, positive effects on health, metabolism and inflammation, blood sugar regulation and can help promote insulin sensitivity; that is, cinnamon has an anti-diabetic effect. ^{2, 3, 4}

What I love about this roast chicken is that it is a perfect weekday meal.  It takes just minutes to prepare; it calls for just four, easily accessible ingredients; and, it takes approximately 30 minutes to roast. And, of course, the end result is absolutely delicious!

If you are working on balancing your blood sugar, cinnamon is the perfect antidote. Taking one-half teaspoon to 2 teaspoons per day is associated with improving blood sugar and cholesterol.⁵  This recipe calls for 2 teaspoons of cinnamon (for the whole chicken).
 

Cinnamon Roast Chicken

 
One 3-1/2 to 4 pound pasture-raised or organic whole chicken
1/2 to 1 teaspoon Celtic sea salt
1/2 to 1 teaspoon freshly ground black pepper
2 teaspoons ground cinnamon, ideally Ceylon cinnamon
Juice of 1 large organic lemon (apx. 1/4 cup), strained into a Pyrex glass measuring cup

Pre-heat oven to 350°F.

While you prepare the chicken, place a stainless steel skillet (apx. 10 to 12 inches wide x 2 inches high) on a rack in the upper third of the oven for apx. 10-15 minutes.

Rinse chicken and giblets well.  Pat dry with paper towels.

Remove any excess fat and skin.  Starting at the neck cavity, gently loosen skin from the breast and drumsticks and the back by inserting your fingers between skin and meat.

Season chicken with Celtic sea salt and pepper under and over the skin.

Sprinkle ground cinnamon gently under loosened skin and rub over breast, drumsticks and back.

Optional: Tie legs together with kitchen string to hold its shape.

Remove skillet from the oven.

Place chicken, breast side up, in the skillet; yes, you’ll hear a loud sizzle! This is a good thing since searing the meat locks in the juices.  If you have giblets, add them to the pan as well.

Slowly—and carefully(!)—drizzle lemon juice under the skin of the chicken; this helps tenderize the meat.

Place skillet in the oven.  Roast 15 minutes.

Take the chicken out of the oven, and add 1/4 to 1/2 cup of water or chicken broth to the skillet; this adds moisture, and prevent the juices from burning.

Continue roasting another 15 minutes. Take the skillet out once more and spoon the liquid over the chicken to baste. Return chicken to oven and roast another 5 minutes.

Insert thermometer into the area between the leg and thigh. The internal temperature should be close to or around 160ºF. Slice along the leg where the thigh joins the drumstick: if the juices run clear, the chicken is done.  Also: the color will still be a little pink (but not raw or translucent) inside the leg.

Transfer chicken to a serving platter. Let the chicken rest until cool enough to handle. Carve and serve.

Organic leafy greens are a top, high water food.  So, too, are radishes. In addition to supporting healthy liver function (your liver is a main detoxification organ) and promoting healthy digestion (e.g., bowel movements), radishes contain anti-fungal properties. If you struggle with yeast overgrowth, like candida, radishes are a good food to include on a regular basis. They’re low in calories (an “unlimited” food!), high in water and a good source of fiber. Personally, I don’t love radishes, myself(!), but I do include them in salads on a regular basis for all of these reasons.

Scallions add a fresh green bite.
 

Chicory & Romaine Salad with Mustard-Scallion Vinaigrette

Serves 4 to 6

 
For the salad:

1 bag organic chicory greens, well rinsed and spun dry
*Chicory is a more bitter-tasting leafy green
1 organic romaine heart, thinly sliced to resemble ribbons, well rinsed and spun dry
1 cup thinly sliced scallions
4 to 6 organic red radishes, thinly sliced

For the Vinaigrette:

2 tablespoons finely minced shallots
*I buzz in food processor
1 teaspoon sugar-free Dijon mustard
6 tablespoons raw apple cider vinegar
7 tablespoons extra-virgin olive oil.

Whisk together vinaigrette ingredients. Drizzle vinaigrette over greens and toss until well mixed. Season greens with Celtic sea salt, to taste.

The star ingredient is fresh ginger.

In Traditional Chinese Medicine, ginger is considered a detoxifying and warming “yang” herb, well regarded for its medicinal effects. If you tend toward cold hands and feet or low body temperature overall, regularly consuming fresh ginger, for example, in a tea, can help improve your circulation, helping your body feel warmer over time

Ginger has both antibiotic and antibacterial properties; consumed regularly, it can help boost the immune system to better fight colds and flu; it can also help reduce pain and inflammation.

Ginger has long been used as a digestive aid. It can help quell the nausea triggered by motion sickness or pregnancy. A liver supportive herb, ginger helping rid the body of toxins. If you struggle with digestive issues, such as bloating or gas, ginger can offer relief for both symptoms. If you suffer from constipation, consuming fresh ginger can help light your digestive fire and stimulate a much-needed bowel movement!

Despite having “wheat” in its name, buckwheat is not wheat, nor is it related to wheat. In the sorrel, knotweed and rhubarb family, buckwheat is actually a fruit seed.  Known as a pseudo-cereal, it is rich in slowly digested complex carbohydrates (compared to refined carbohydrates which are quickly digested and immediately raise blood sugar).

Buckwheat Molasses Gingerbread 

1 cup organic buckwheat flour, sifted
1 teaspoon freshly ground whole cloves (use spice grinder)
3/4 teaspoon cinnamon
1/2 teaspoon baking soda
1/4 teaspoon Celtic sea salt
1/4 cup coconut oil, melted
1 large egg, ideally organic or pasture-raised
2 tablespoons blackstrap molasses, unsulphured
6 tablespoons dark robust organic maple syrup
1 teaspoon organic vanilla extract
5 tablespoons fresh, finely minced ginger root
1 cup organic zucchini puree

Preheat oven to 350F.

Grease an 9-inch x 9-inch square baking pan with butter or coconut oil; then, line with brown parchment paper (do not use the waxy, non-stick parchment paper).  Grease the brown parchment paper to ensure gingerbread does not stick.

NOTE: The size of your baking pan will determine the density and moistness of the gingerbread. If you use an 8.5-inch x 8.5-inch square baking pan, you will need to bake slightly longer (apx. 30-35 mins.), and the end result is a dense and moist gingerbread that yields 9 squares.  If you use a 9-inch x 9-inch square baking pan, the gingerbread will require less baking time (apx. 25-30 mins.), and the end result is a slightly drier, flatter and lighter-textured gingerbread; the yield is 12 squares.  Either version is excellent, but the size of your baking pan will determine moistness, texture and baking time.

Roughly chop 1 or 2 organic zucchini, skin on, and place in food processor. Pulse until pureed. Transfer to a small bowl and set aside.

Peel a large knob of fresh young ginger root, roughly chop and add to food processor. Pulse until finely minced. Set aside.

In a medium mixing bowl, whisk together the “dry” ingredients: sifted buckwheat flour, clove, cinnamon, Celtic sea salt and baking soda.

In another medium bowl, use a hand mixer to combine the “wet” ingredients. Beat the melted coconut oil and egg, until well combined, apx. 2 minutes. Add the black strap molasses, maple syrup, vanilla extract and minced ginger, beating well after the addition of each ingredient.

Add the dry ingredients (buckwheat flour mixture) to the wet ingredients.  Pour the zucchini puree on top of the dry ingredients. Using a large rubber spatula, fold the buckwheat flour mixture and zucchini puree into the wet ingredients.  Be careful NOT to overmix or the texture will be stiff and dry.

NOTE:  “Folding” involves combining a delicate mixture (in this case, the buckwheat flour and spices mixture) with a heavier mixture (in this case, the egg and molasses mixture) without stirring or mixing. To fold, cut the spatula through the center of both mixtures, using a “down-across-up-and-over” motion that brings the heavy mixture back up to the top.

Transfer the batter to the lined 8″ x 8″ square baking dish. Hold the baking pan, and shake sideways back and forth, and up and down, until the batter is evenly distributed in the pan.

Place pan on the center rack in the oven. Bake for 25 minutes, turning the pan at the halfway point (apx. 13 minutes) for even baking. After 25 minutes, insert a knife into the center.  If it comes out clean, the gingerbread is done.  If there is a residual of batter on the knife, bake another 5 minutes or until the knife comes out clean.

Remove gingerbread from the oven.  Cool in the pan at least 15 minutes.  When cooled and set, cut into 16 squares.

Enjoy!!

In addition to sharing my kabocha squash fries recipe (see below), I’ll give you the cliff notes version on why kabocha is my favorite winter squash…

Its flesh. Kabocha has a deep orange color and a dense, creamy and drier texture.

Its skin. Unlike butternut squash, which has to be peeled, you can eat the skin of cooked kabocha squash—great for time-pressed cooks like me. Just make sure it’s an organic kabocha; wash well before prepping.

Its nutrient-density. As an “orange” food, kabocha squash is rich in beta-carotene, which has powerful antioxidant and anti-inflammatory properties. In the body, beta-carotene converts into vitamin A—beneficial for good immunity. It’s also a very good source of Vitamin C, B vitamins and potassium. You’ll also get a healthy dose of fiber, especially if you eat kabocha with the skin.

Its versatility. Roast, sauté, steam or braise kabocha. Add it to stews, braises or salads. Puree for a creamy soup or bake a kabocha squash pie.

My favorite fuss-free way to enjoy kabocha squash? As oven-roasted “fries”.  The end result is delicious, satisfying and filling.  Here’s my fast and easy version.
 

Oven-Roasted Kabocha Squash Fries

 
1 kabocha squash, preferably organic
3-4 tablespoons coconut oil or extra-virgin olive oil
1 teaspoon red pepper flakes
1/2 teaspoon smoked paprika
*Omit red pepper flakes and smoked paprika if you are sensitive to nightshades
1-2 teaspoons dried oregano, crumbled
Celtic sea salt, to taste

Preheat the oven to 350 degrees. Line a heavy-gauge cookie sheet or baking sheet with parchment paper.

1.  Rinse kabocha squash well. Pat dry. Use a heavy knife and cut in half.

2.  Scoop out the seeds and stringy bits and discard.

3.  Halve each kabocha half again.

4.  Holding firmly onto each quarter, slice into 1/4-inch to 1/2-inch thick half-rounds.

5.  Group these crescent moon-shaped slices together and halve. In a large glass or non-reactive bowl, combine kabocha squash with 3-4 tablespoons of coconut oil or extra-virgin olive oil, red pepper flakes, smoked paprika and dried oregano. Use your hands to massage squash with the coconut oil or olive oil and red pepper flakes, paprika and oregano until well mixed.

6.  Spread squash on the baking sheet, ideally in one layer. Place on center rack in oven. Bake 25 to 35 minutes (turning the sheet at the halfway point for even baking), or until a knife inserted into the squash slides out easily.

Season with Celtic sea salt to taste. Enjoy!

Living in the moment can’t get any better…

…unless you have a homemade blackberry cobbler on hand!

Over the years, Chris, who is passionate about horticulture, has become an expert forager and gatherer. The steep-ascending grassy hill on our property borders two orchards—apple and peach. A few years ago, Chris discovered a bramble patch amid weedy overgrowth between the two orchards. It’s a hot, sticky and itchy proposition for berry picking—with a cloud of mosquitos always hovering in anticipation of their next meal.  But Chris still resolutely ventures into the bramble patch, wearing a long-sleeved white shirt, jeans tucked into socks and boots and hair snugly tucked into a cap.

His strategy for maximum berry picking and a quick exit? “I go for the low-hanging fruit!”

The delicious payoff?  Freshly plucked, plump and juicy wild blackberries.

Health benefits

We’re not thinking about the “health benefits” of blackberries as we stain our fingers, enjoying these succulent babies by the bowlful, but blackberries are a nutrient-dense food.

♦  Blackberries are high in both vitamin C and fiber.

♦  Blackberries are an excellent source of anthocyanins, which are richly concentrated as pigment in berries (in this case, contributing to its deep dark color) and may contain analgesic (pain-relieving) as well as anti-inflammatory properties.

♦  Blackberries are a rich source of antioxidants; in fact their ORAC (Oxygen Radical Absorption Capacity) value is slightly higher than blueberries.

♦  Blackberries contain ellagic acid, a compound known to help fight cancer, viruses and bacteria.

Since I have hypothyroidism and adrenal fatigue, I’ve stayed the course in following a hypoallergenic version of the Paleo diet that is wheat-free, dairy-free, nut-free, nut flour-free, and refined sugar-free.

Happily, this blackberry cobbler is a perfect antidote when I have a hankering for a baked fruit treat.

This blackberry cobbler is lovely eaten warm or at room temperature.

Blackberry Cobbler

Adapted from Primally Inspired

For the fruit mixture:
5 cups fresh blackberries (blueberries, raspberries, boysenberries or other mixed berries)
1 tablespoon coconut oil
1 lemon, zested, then juiced

For the batter:
4 eggs (ideally from pastured hens)
1/4 cup coconut oil (or grass-fed butter)
1/4 cup raw honey
1/2 cup full-fat unsweetened coconut milk
2 teaspoons organic (pure) vanilla extract
1/2 cup coconut flour, sifted (use a sifter or sieve to remove lumps)
1/4 teaspoon cinnamon
1 teaspoon baking soda
1/4 teaspoon Celtic sea salt

Preheat oven to 350 degree F.

In a 10 x 10 square ceramic or glass baking dish, combine blackberries with 1 tablespoon coconut oil, lemon juice and lemon zest. Mix well (without mushing the berries).

In a medium bowl, combine the eggs, coconut oil, raw honey, coconut milk and vanilla, using an electric mixer. Blend about 2-3 minutes or until well combined.

In a small bowl, whisk together coconut four, cinnamon, baking soda and Celtic sea salt. Combine well.

Using a large spatula, gently fold the coconut flour and spices into the egg mixture. The batter will come together; be careful not to overmix.

Using two spoons, drop the batter by spoonfuls and even distribute on top of the berries. You can leave as is for a “cobbler” effect or smooth out the spoonfuls of batter as I did. Up to you.

Place on center rack in oven and back 30-35 minutes, or until the fruit bubbles and the top is golden brown.

Let cool about 30 minutes, or until cobbler has set.

Source: Oregon Berries

In a sweet potato…that’s where!

I grew up in a family of sweet potato lovers (my parents, especially, adored eating them plain). Not me. I studiously avoided those orange-fleshed tubers at Thanksgiving (or any other time of year).  I’m not sure why I didn’t cotton to sweet potatoes, though I vaguely recall finding them unappealing because of their thick skin, plain taste and fibrous texture. I probably didn’t care for the supermarket variety—Beauregard and Jewel are the two most common commercial varieties. Or, maybe it’s because—as I later learned—the skin of conventionally grown sweet potatoes is often treated, post-harvest (with dye or wax).

Now, sweet potatoes are a staple in my kitchen. (They’re also the perfect post-workout snack: one medium (apx. 7 ounces) sweet potato has 950 mg of potassium.)

Several years ago, I rediscovered sweet potatoes at a local farmers’ market.  I bought them from a farm vendor practicing “beyond organic” farming (as they call it), using no spray on their crops. Their beautiful, intensely flavorful produce and herbs draw a near cultish customer following.

Among several varieties of sweet potatoes, I became especially enamored with the purple-skinned Japanese sweet potato and its dense creamy white flesh, hinting at a chestnut-like sweetness.

Since then, I have found that organic sweet potatoes—whether from the farmers’ market or the health food store—to be superior in terms of quality, texture and taste (having a more pronounced sweetness) compared to conventionally grown ones.

There are roughly 400 varieties of sweet potatoes. All of them, however, fall into one of two types: one, where the flesh is firm and dry, almost mealy, when cooked. Or, the second, where the flesh becomes soft and moist when cooked.

Sweet potatoes are a nutritional powerhouse. They are an exceptional source of antioxidants, including beta-carotene found in orange-fleshed sweet potatoes, and anthocyanins found in purple flesh varieties.  An excellent source of Vitamin A (in the form of beta-carotene), sweet potatoes are a very good source of vitamin C, B5 (pantothenic acid) and vitamin B6 and minerals, including manganese and copper.  They are also good source of vitamins B1, B2 and B3 (niacin) as well as the minerals, potassium and phosphorus.

I’m not eating refined sugar, wheat or grains these days, but, occasionally (especially in the week preceding my period), I have starch-carb cravings. When I do, I roast a few sweet potatoes.
An ideal snack, sweet potatoes contain both soluble fi

Soluble fiber (45%) and insoluble fiber (55%). Soluble fiber delays stomach emptying, which makes you feel fuller and helps stabilize blood sugar; it can also help with lowering LDL cholesterol. Insoluble fiber, present in root vegetable skins, adds bulk and has a laxative effect, preventing constipation.

In my own experience (and I’m a big eater!), binging on sweet potatoes is virtually impossible because they are SO filling and satisfying.  Sweet potatoes are loaded with vitamin A, a fat-soluble vitamin, which means that eating sweet potatoes with a healthy fat—grass-fed butter, coconut oil or extra-virgin olive oil—will help you maximize your absorption of vitamin A.

Roasting sweet potatoes requires zero “cooking skills”.  You can roast in advance for an easy grab-and-go snack. But don’t try “roasting” sweet potatoes in a microwave! (A friend who did was sorely disappointed by the end result!!)

Roasted Sweet Potatoes

4-6 organic sweet potatoes (keep the skins on)
Grass-fed butter, coconut oil, or olive oil
Celtic sea salt

Preheat oven to 350 degrees.

Line a heavyweight (I use stainless steel) cookie sheet with unbleached parchment paper.

Rinse sweet potatoes thoroughly (remove all grit from skin).

Dry sweet potatoes with a paper towel and arrange on parchment-lined baking sheet.

Cut a few diagonal slits in the sweet potato (to allow steam to escape).

Place sweet potatoes on center rack in oven.  Roast 30 minutes.  Turn cookie sheet around.  Roast another 30 minutes, or until knife inserted in sweet potato slides out easily.

If not eating immediately, let cool.  Wrap in parchment paper and aluminum foil and refrigerate.  Rewarm before eating.

When I’m pressed for time…it’s fermented tomato-ground beef, one of my favorite quick-fix meals. It’s an easy-to-make one-pot dish, wonderfully satisfying and nutrient-dense.

The star ingredient, of course, is grass-fed ground beef.

I buy mine from Whole Foods, which carries locally raised, grass-fed ground beef. Even raw, the meat looks enticingly “juicy”. Intensely red with white marbled flecks, it’s typically 90% lean, 10% beef fat, always looks fresh, and, when cooked, has a decidedly “chewy” real beef flavor. Next time, check out the shrink-wrapped “graying” ground beef at the supermarket—it simply can’t compare to grass-fed beef in terms of taste, quality and safety (grain-fed cows also have a higher risk of being infected with e-coli).

Yes, it’s pricier than conventional factory-farm ground beef, but the outstanding flavor and many health benefits of organic grass-fed ground beef are well worth the splurge—and a welcome treat on snowy days.

Until last year, I seldom ate—or had much desire for—red meat.  Maybe once or twice every few months.  Now, I crave red meat, especially grass-fed beef, on a regular basis—sometimes 2-3x a week.

The body is inherently wise.  As detailed in my previous post, I am recovering from Stage 3 adrenal fatigue.  As it turns out, one of the most nourishing foods for the adrenals is grass-fed red meat (beef, lamb, elk, bison, venison), particularly beef.

Historically, red meat has gotten a bad rap.  There’s a distinct difference, however, between cows that graze on grass their entire lives, and cows raised in CAFO (Concentrated Animal Feeding Operations; in other words, factory farm cows).  Because of overcrowded and unsanitary conditions, CAFO cows receive regularly administered “preventative” doses of antibiotics as well as growth hormones; their conventionally grown feed, too, is rife with toxic pesticides as well as genetically modified soy or corn—all of which is passed onto the human consumer.  When cows graze on grass—by nature, they are grass eaters—grass-fed beef offers a host of health benefits.

Chronic exhaustion is one of the prominent symptoms of late-stage adrenal fatigue. Grass-fed beef is chock-full of energy-restoring nutrients: omega-3 fatty acids (usually associated with salmon), B vitamins, especially B6 and B12, and iron. In addition to containing beta-carotene, vitamin K , selenium, zinc and phosphorus, grass-fed beef is also an excellent source of quality protein, which the body requires when healing from adrenal fatigue.

Grass-fed cattle pass along the benefits of their grass-munching to us: 60% of fatty acids in grass are omega-3.  And omega 3-rich diets are rich in Vitamin E, heart friendly, brain friendly (research suggests less incidence of depression, ADD and Alzheimer’s), and linked to a reduced risk of cancer.  Grass-fed beef is also an excellent source of conjugated linoleic acid (CLA), a “good” trans fatty acid, which, in animal studies, has demonstrated anti-cancer properties. It is also been linked to slowing cancer tumor growth.  CLA is virtually non-existent in factory farm-raised cows.

This is my version of a “Lacto-Fermented Sloppy Joe”, a beloved family meal recipe from Sarah Pople, The Healthy Home Economist, who artfully sneaks in digestion-enhancing, probiotic-rich fermented foods, like liquid whey and fish sauce, into her homemade “ketchup”.

My lazy girl approach, however, substitutes organic strained tomatoes for homemade ketchup.  I also use more onions and garlic, two prebiotic foods (consisting of indigestible plant fibers) that help promote the growth of beneficial gut flora.

I add a judicious drizzle of fish sauce to the meat mixture. Wild black anchovies and sea salt are the only listed ingredients: it is free of MSG, preservatives and sugar).  Word of caution: fish sauce is extremely salty; add to-taste slowly!

Fermented Tomato-Ground Beef

1-1/2 pounds grass-fed ground beef
2 tablespoons coconut oil
2 medium onions; apx. 3 cups finely chopped (by hand or in the food processor)
1 tablespoon minced garlic
1 to 1-1/2 cups organic strained tomatoes
1 to 1-1/2 teaspoons Celtic sea salt, or to taste
1/2 teaspoon freshly ground black pepper
1 teaspoon fish sauce, or to taste

Melt coconut oil in a Dutch oven over medium-low heat.  When a drop of water sizzles, the oil is hot enough.

Add finely chopped onions and sauté a minute or two. Reduce heat to low and cook about 6-8 minutes, or until onions are translucent (but not overly browned).  Stir in minced garlic, Celtic sea salt and pepper until well combined, about 1 minute.

Add ground beef, breaking up the meat and stirring frequently until most of meat is browned, about 5 minutes.

Pour in the strained tomatoes.  Depending on how thick you like the ground beef mixture, add in more or less pureed tomatoes.  Cook over medium-low heat, about 1-2 minutes, or until mixture begins to gently bubble.  Lower heat, cover and simmer about 5 minutes, stirring occasionally.

Turn off the heat.

Drizzle in fish sauce, combining well with meat mixture.

Let “rest” for about 5 minutes, allowing the flavors to marry and deepen.

Ladle into bowls and serve with steamed broccoli.