Posts tagged Gluten Free
Could going gluten-free be a game changer for your family?
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Hey, hey, Mae: What’s the big deal about gluten and why
does it matter for our health and the health of our children?

What is gluten?

Gluten is a type of prolamin found in wheat, barley and rye. Wait, gluten isn’t a nutrient? Nope.  In fact, our bodies don’t produce proper enzymes to fully break down gluten, no matter how healthy the body.  

Ok, so, I just avoid wheat, barley and rye and I’m good?  I wish!  Remember the big food industry?  Gluten is used in many food processing methods and is often found hidden or not-so-hidden in many types of food.  Flours, bran, brewer’s yeast, condiments, french fries, gravies, lunch meats, soy sauce, salad dressings, processed cereals, marinades, sauces, spice mixes, chicken nuggets and soy sauce commonly contain gluten. Sure we can stay away from these food items and more with hidden sources of gluten, but there’s a second category of foods that are noted as cross-reactors for those who experience negative symptoms related to gluten consumption.

Generally speaking, as a body responds negatively to gluten, it produces antibodies to recognize and destroy the invader.  These antibodies can recognize similar structures in the following foods, developing a sensitivity to these gluten cross-reactors: brewers/baker’s/nutritional yeast, corn, dairy proteins, instant coffee, oats, millet, potatoes, rice, sorghum.  Does everyone need to avoid cross-reacting foods?  Nope.  

For a long season, I needed to, as my body exhibited the same digestive and joint pain symptoms when I ate corn or potatoes just the same as when I ate gluten.  Where there are negative responses to ingesting gluten, there is damage and inflammation. Once that is able to heal, the gut can restore and those cross-reactions can recede for most.  

Why is gluten a problem?  And for who?

Well first, let’s look at why gluten is a problem.  Gluten is a protein in wheat that is very tricky at getting across the gut barrier and into parts of the body where it shouldn’t be found.  

We know prolamins (gluten = prolamin) to be a gut irritant as they cannot be fully broken down by digestive enzymes, leaving undigested pieces in your gut.  And since the purpose of your gut is to let nutrients through the walls, so that they can make it to your cells and organs for nourishment, we don’t want undigested food there - only nutrients fully digested and ready to be assimilated into the cells of tissues and organs.  When the prolamins reach the intestines - undigested - they are able to cross the gut barrier.  Gluten can get through your gut wall in two ways: paracellular or through the cells that live in the gut or transcellular or through the cells that line the gut.  This sneaking through both damages the gut barrier and starts inflammation so that healing can take place.  Thus, gluten causes leaky gut.

Who does this cause a problem for?  There are two obvious categories: celiac disease and non-celiac gluten sensitivity(NCGS).  Celiac disease features a genetic component and any contact with gluten will cause the small intestine to inflame and be damaged, leading to malabsorption of other nutrients.  Non-Celiac gluten sensitivity is relatively new to the scene, if found in a person exhibiting the same physical symptoms as celiac, but they do not have the genetic marker or a wheat allergy and they may or may not produce antibodies to gluten.  Typical digestive responses would be stomach cramping, diarrhea, constipation, bloating, gas and other symptoms including fatigue, anemia, depression and weight loss.  

But wait, there’s more.  Aside from not being a nutrient, there are more problems with gluten.  It’s linked to over 50 diseases. Does this mean it causes disease. Maybe?  Each person is an individual which means that each of our disease states are a big heap of different contributors.

For me, my NGCS seemed to contribute to my anemia, malnourishment, tingling extremities, skin rashes, IBS symptoms and auto-immune diseases.

A key issue is gluten depleting nutrients our bodies need to function when the body expends energy to digest and mount a response to an indigestible food.  If the body is having an immune response, that’s more nutrients headed to fuel our immune system and damage to the intestines that will give way to inflammation.

Gluten also causes brain inflammation as it affects the gut-brain connection.  Inflammation that begins in the gut will grow each time we consume gluten resulting in eventual systemic inflammation.  When systemic inflammation reaches the brain you have neuroinflammation which leads to your brain dysfunction, cognitive impairment and increased risk for neurodegenerative diseases like Parkinson’s and Alzheimers.  You may be having intestinal symptoms of gluten intolerance which can appear as behavioral or psychiatric disorders. Brain inflammation is associated with bipolar, anxiety and depression, schizophrenia & ADHD.  Do you suffer from one of these mental health issues?  Test elimination - NCGS may be a key to your healing up brain inflammation and improving mental health.  

Autism may also be affected by gluten.  Research has shown that while gluten is not a cause of autism, it plays a part in the gut-brain disruption portion of autism.  Children with autism have been found with increased levels of antibodies to the prolamin, gladian. Further it’s hypothesized that the peptides formed when gluten isn’t completely broken down may leak across the blood-brain barrier causing impaired neurotransmission and thus alterations in typical behavior.  

Neuroinflammation, gut inflammation, systemic inflammation, why’s it matter?  Over time inflammation in these regions leads to disease states including IBS/IBD, chronic fatigue syndrome, fibromyalgia and autoimmune disease.  When gluten is leaking into the body your immune system responds. Each time your body experiences an invader in the body whether it’s a virus, a cut or these gluten pieces, it responds naturally with inflammation to fight off the invasion. Think about how your scraped knee doesn’t just bleed, it turns red and swells a bit.  Good body. And confused body.

Did you know that eating gluten increases the risk autoimmune disease developing?

With all autoimmune disease, somewhere along the way your body developed a pattern of attacking its own tissues. Molecular mimicry.  Gluten is a larger protein that resembles tissues in the body, primarily the thyroid tissue. When your body detects this gluten invader, antibodies are sent out to destroy the invader, but since gluten and the thyroid gland tissue look so similar, some of those immune cells attack the thyroid by mistake. In those with autoimmune thyroid disease, this happens each time they eat gluten and thus the thyroid is continually destroyed.  Thyroid disease?  Try elimination.  

So you’re telling me that eating gluten is all of a sudden a big no-no, but my granny raised my Mom on bread at every meal and Jesus broke it with everyone and was just fine?

Unfortunately, yes.  And for some of us with digestive response we can indulge in Europe with no consequence.  Some contributors to this shift are the use of GMO’s in America. We also spray our wheat with glyphosate to end the growing process, just before harvest.  Think about that - no one is out washing pesticides off your wheat that just dried in a field before it’s processed to your plate. We know that glyphosate affects our microbiome.  Perhaps the biggest shift in gluten consumption and its effects is the way we prepare our gluten. Breadmaking processes of old were an overnight process of allowing the bread to ferment.  During this time, the bread has its own growing enzymes that feed on and break down the gluten molecules during the fermentation process. Quick yeasts and methods remove our need to ferment, sending the original gluten into our bodies.  

What can I do if I suspect gluten may not be for me?  

First things first, proud of you for seeing a connection!  It’s a simple switch - and not necessarily a switch forever.  Commit to 4-6 weeks of no-gluten. Write down a list of all your current health pains and annoyances and tuck it away.  Eliminate all gluten foods from your diet.

Remember that gluten isn’t a nutrient, so replace it with vegetables, fruits and meats and you’ll be piling on the nutrients - providing the body with the nourishment it needs AND removing a stressor. When we replace gluten with sugar laden, processed foods, we’re replacing one problem with another.

6 weeks is not forever, it’s not even as long as it takes to grow a baby or as long as summer break.  Remove all gluten from your diet for 4-6 weeks.  At the three week mark take note of how you feel on paper.  Compare it to your previous list. Seeing improvement? Go the next 3 weeks.  At this point you might feel so great, you don’t want to turn back. Or perhaps it’s not really made much of a shift.  Try to reintroduce. Have one meal with a gluten-spotlight food. Take note of your emotional health, physical symptoms and anything else that you notice shifts.  Still feeling great? Try a day with 3 meals with a gluten-spotlight. Take note of your symptoms and feels. Everything from energy levels to bowel movements, skin and acne to attention span.  

Did you go gluten free and see a change?  You’ve got some damage that needs healing.  You may be able to rest your digestive tract and see healing or you may need to work with a practitioner to target the damage with nutrients.  But either way, you’ve gifted yourself knowledge of the way your body responds and what it needs. High five!

Another high five if you made it to the end of this article.  Next up, we’ll take a look at why removing dairy from your diet can make a shift for your health.  And if you find out either gluten or dairy and your body don’t mix, you’ll be able to download a giant gluten and dairy-free snack list to make life a little easier…because no more wedding cake snacks for this wedding photographer turned holistic nutritionist.

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Sources:

Ballayante, S. (2017). Paleo Principles. Canada: Tuttle Publishing.

Esparham, A., Evans, R. G., Wagner, L. E., & Drisko, J. A. (2014). Pediatric Integrative Medicine Approaches to Attention Deficit Hyperactivity Disorder (ADHD). Children (Basel, Switzerland), 1(2), 186–207. doi:10.3390/children1020186

Fasano A. (2012). Zonulin, regulation of tight junctions, and autoimmune diseases. Annals of the New York Academy of Sciences, 1258(1), 25–33. doi:10.1111/j.1749-6632.2012.06538.x

Griparic, L. (Host). (2019, Jan 11). Is Gluten or Gluten Free the Enemy? [Audio Podcast]. Retrieved from https://www.listennotes.com/podcasts/love-guts

Hyman, M. (Host). (2018, Sept 26). Should we all avoid gluten? [Audio Podcast]. Retrieved from https://drhyman.com

Kresser, C. (Host). (2017, May 24). Is Gluten Killing You Brain? Retrieved from: https://kresserinstitute.com/gluten-killing-brain/

Laird, E. (Host). (2015, Nov 21). Celiac disease, gluten sensitivity and leaky gut with Dr. Alessio Fasano [Audio Podcast]. Retrieved from https://www.phoenixhelix.com

Weness, C (Host). (2018). What does it take to be gluten free? Retrieved from https://www.weightandwellness.com




Eating Gluten and Dairy Free with Kids: How and why would I?
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Hey, hey, Mae: How exactly DO you eat and why?
How did you go gluten-free and dairy-free with kids?

Grandma’s brownies, chips, family-recipe chocolate chip cookies and pouches of fruit punch Capri-Sun were the high, yummy points of my childhood.  Add in a side of Derby pie and a homemade southern biscuit and I was living a pretty solid life. Which...made my recent health crisis and the subsequent changes in health our family needed to make for - mental health, ASD, ADHD and a host of anxiety and depression sides to thyroid, gut and skin health - more than a bummer.  Working through our healing was an easy path into nutrition for me as I had severe nutrient depletions and my boys’ issues presented long term outlooks in either medication or nutrition. There was little choice if I wanted to heal up, get to walking around and continue living a full life.

Maybe you don’t have any pressing health issues - just a quiet desire to feed your children well. But what does that mean?  To NOURISH our children? First, we must take a look at how we got here.  

If you’re like me, you may have been raised on some or all components of the Standard American Diet (SAD).  I was blessed with a farm family who ate salad with every meal and always a veggie or three, but I was not immune from the food triangle of our youth.  

Did you know that our American food system has been designed around the center in our brain that derives pleasure from certain flavors - sugar, salt and fat - called the hedonistic center.  When I watched my boys’ eating, I saw quickly how this region of their brain propelled them to foods that lit up this pleasure seeking center. It is here in the brain that dopamine production is stimulated, which fuels our deep sense of wanting - not satiation or liking, but a desire for more.  More sugar. More salt. More fat.  Anyone identify when thinking of a hangry 2-year-old or even a hangry me?  

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There are biochemical reasons behind our cravings.

Historically, the introduction of refined sugar took our consumption from a few pounds of sugar per person, per year to 160 pounds per person annually in the United States.  Wait, what?  My toddler is eating 160 pounds of sugar annually?  Maybe.  But maybe it’s you or I having a bit more than that average - many people upwards of 200 pounds of sugar annually - that balances out that measure for our children.  And it’s not in our grapes and apples, folks.

Processed food, I’m looking at you.  

As our world industrialized, we looked for quicker meals.  We needed to eat in a jiffy so we could get back to working or resting from working.  Sugar, white flour and processed oil began to make up much of our food as Americans simultaneously transitioned from physical labor to sedentary labor.  It was cheap, lots could be made from it and it lit up those pleasure centers. More machinery now meant we could take those machines and get really good at mass producing all sorts of foods.  Producing foods?  Didn’t we used to grow and enjoy food that grew?  Of course we did.  

The rise of big food and corporate food producers meant a shift toward hyperpalatable foods that focused on that hedonistic center of the brain.  Add in a side of branding with a sprinkle of sugar and so many of us and our children were hooked on processed food, much thanks to shiny marketing.  Brands even have vast influence over public policy and research. Who cares?  Remember that food pyramid? Big food played a key hand in swaying the design of a heavily weighted main food group focused on processed grains.  Big food designs processed foods for our desires - adding in chemical components to foods (MSG anyone?) that can increase our hunger levels and even turn off our hormonal cues for satiety.  No wonder our babies want “one more...cookie, cracker, biscuit, popsicle….”. They’re simply responding with their biology to the way food is designed.

Eating these nutrient-poor, calorie-rich processed foods leaves us with increasing appetite as we continue to crave sufficient nutrients.  Packaged foods are also so much prettier than whole foods which often have dirt attached and the occasional bug or two - not to mention how much longer it may take to prepare these foods once they’re clean.  Cravings also begin in our gut microbiome, where the microbial populations present can generate desires for foods that their hosts - us - don’t necessarily desire. Toss in the rapid rise in food reactions adults and children alike experience and we’re often raising picky eaters who can have some forms of disordered eating.  Much easier to toss over a pack of crackers to quiet the squeaky wheel...ahem...whiny child...then fight the battle over peas and carrots.  I feel ya.  

I used to really like my crackers, cookies and cereal, too.  That is until I linked behavior issues in our home, my neurological decline, arthritis, deep nutritional deficiencies, mental health struggles and triggering ADHD/ASD behaviors - directly to various foods we were consuming.  Simple food journals showed me that the foods we were consuming linked directly to many of the struggles we were having.  

So what did we do about it?

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For our host of issues, some of us spent a long season on the Autoimmune Paleo Protocol, eliminating immunosuppressant groups of foods (grains, legumes, soy, dairy, processed food, refined sugars, seed oils, eggs, nightshades, nuts, seeds) supporting healing and then reintroducing offenders to see what the response looked like.  Others cut gluten and dairy, strictly and still some can handle bits of both of these groups, in more whole forms. That’s the detailed version. We each moved toward eating in a bio-individual way, because we’re individuals.  Over time, through nutritional therapy - a form of holistic nutrition - healing has occurred and we’re mostly free from steep parameters.  

On the whole, we moved toward eating more whole, nutrient-dense foods and have stuck with no-gluten and no-dairy.  

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The biggest question I get asked is “How in the world did you do that with children?” and my best answer is “it’s our new normal”.  My second is, “the boys don’t run the household food show.” Sounds harsh? Sure. But I want them to have as much access to their whole mind and body for as long as they can, to develop habits that will serve them and to one day send them into the world with the know-how to care for themselves in the best way, even if it bucks the system.  And I’m the Mom.  So I lead up the food attitudes since I’m preparing it all!

This article begins a series that will highlight two of the groups that we cut out and the various reasons for doing so.

One, so that you may identify understanding for others who have these food needs.  Two, so that you can learn more about the ways in which gluten and dairy work for or against our bodies.  I’ll end with a blitz over my methodology for switching the boys from processed foods to more whole foods and no gluten/dairy.  

To wrap the whole thing up, I’ll make available a massive list of gluten and dairy-free snacks that you can run to when you’re looking for a whole-foods option.  It’ll feature an easy purchased snack list, too - because let’s be honest - we are all working with limited time at some point or another.

My biggest goal is to free you up to explore eating FOR your health and preparing food to NOURISH our children so they can grow up to do what they were made to do!  I would love to hear your food struggles, concerns and questions!

Sources:

Goodman, A. (2013, March 1). The Weaponizing of Salt, Sugar and Fat: The Secrets of How Big Food Got Us Hooked on Junk. Retrieved from Alternet: https://www.alternet.org/food/weaponizing-salt-sugar-and-fat-secrets-how-bigfood-got-us-hooked-junk

Kresser, C. (2018, May 30). The Power of an Ancestral Perspective on Diet. Retrieved from Nutritional Therapy Association: https://nutritionaltherapy.com/the-power-of-an-ancestral-perspecive-on-diet/

Nutritional Therapy Association, Inc. (2019, June 2). Basics of Nutrition.  

Nutritional Therapy Association, Inc. (2019, June 2). The Evolution of the Modern Diet.  

Wolf, R. (2017). Wired To Eat. In R. Wolf, Wired To Eat. Harmony.





Banana Blender Mini-Muffins

After we transitioned to a gluten-free and dairy-free house, I found that we were slinking back to lots of processed foods to make life easy and when it comes to g-free items, there's unfortunately a lot of sugar involved.

Frozen waffles are our go-to, and often still are, but I'm trying to mix in a good bit of other easy and quick morning bakes to balance things out, give some variety and keep things interesting (and portable!).

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These muffins started purely as an experiment on a morning when I started one recipe and realized I was lacking eggs and then decided I didn't really want to make a breakfast cookie, rather a pan of mini-muffins.  This recipe comes together quick in a blender or for me - our NutriBullet.  The portion fills 24-count mini muffins and requires no liners if you hit it with a quick baking spray.  12-15 minutes in the oven and these beauties come out ready to supply breakfast for a day or two to a pack of hungry preschoolers.  

I love the flexibility the mix-ins provide.  1/4-1/2 cup of whatever you'd like to add helps liven it up.  We did chocolate chips and golden raisins, but dried cranberries or other fruit, and walnuts would all be yummy additions.  I also love that this uses up two over-ripe bananas and isn't an hour-long involved, banana loaf.  Easy peasy, rocks the protein of oats and the fiber, omega-3 fats of the flax seed.  Whip em up and let me know how it goes!  You may find they're a school morning favorite.   

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Banana Blender Mini-Muffins Paleo

Banana Blender Mini-Muffins - Paleo, Refined Sugar Free, Gluten Free, Dairy Free, Egg Free Amazingness

Makes: 12 Cups

Prep time: 5 mins

Cook time: 12-15 mins

Ingredients:

  • 1/3 C nut butter
  • 2 very ripe bananas
  • 1/2 C ground flax meal
  • 4 T water
  • 1 tsp pure vanilla extract
  • 1/4 C coconut flour
  • 1/4 C gluten-free oats
  • 1/4 t sea salt
  • 2 tsp apple cider vinegar
  • 1 tsp baking soda
  • 1/4 C honey
  • 1/3 c mix ins (chocolate chips, walnuts, golden raisins, dried fruit)

  Instructions:

  1. Preheat oven to 350 F and spray a mini-muffin tray with baking spray. I prefer coconut oil, here.
  2. Combine all ingredients except the mix-ins. You will need to scrape down the sides a time or two to make sure everything gets combined. If you didn’t have coconut flour, adding flake coconut first and giving it a good blend will get you a flour version that works great.
  3. Let batter sit for a few minutes while the coconut flour absorbs the liquid.
  4. Once the batter has set, stir in your mix-ins. Do not pulse, fold them in.
  5. Fill the mini-muffins spaces 3/4 full, distributing all batter amongst the 24 mini-muffins.
  6. Bake 12-15 minutes, until lightly golden. Let cool on cooling rack 5 minutes. Flip pan and enjoy muffins!
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Paleo Strawberry Donuts and a Birthday
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My sweet Truman just celebrated his fourth birthday.  It was such a sweet week of celebrating and seeing his little heart growing up into a kiddo.  Love him.  

We're not usually week-long birthday celebrators, but his preschool does a little snack celebration and it fell a few days before, so we got a little wild and stretched it out.  Truman asked to bring strawberry donuts, out of the blue, for his birthday snack.  We haven't had any of these sort of things from home since we went gluten and dairy-free well over a year ago, so I took to the internet, reading recipes to make this hybrid.  

I love the cakey and chewy texture, the bright fruity bursts and the little tang from the vinegar and baking soda that helps them rise.  You can easily use two salad bowls as the batter is for 6 donuts at a time and the recipe comes together so quickly.  We've made these the last few Saturday mornings before the boys were even down from bed.  

You could easily sub the strawberries out for similar fruit - blueberries, pineapple (with a pinch of coconut!), raspberries...would all work well. We enjoy these without frosting, but a simple powdered sugar/water glaze, marsh-mellow fluff, coconut whip, coconut butter or quick canned (don't tell my mom!) frosting would all do the trick.

Hope you enjoy making and eating them as much as Calvin enjoyed getting to attend Truman's preschool snack party with the big kids.  So sweet this brother stuff.  Happy baking!

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Paleo Strawberry Donuts

Strawberry Cake Donuts - Refined Sugar Free, Gluten Free, Dairy Free, Egg Free Amazingnerss

Makes: 6 donuts

Prep time: 10 mins

Cook time: 10-12 mins

Ingredients:

  • 1/4 C coconut or almond milk
  • 1 t apple cider vinegar
  • 1/4 t vanilla extract
  • 1/4 c pure maple syrup or honey
  • 3 1/2 T coconut, olive or avocado oil
  • 1 C G-free all-purpose flour (I like Bob’s Red Mill and Trader Joes)
  • 1 t baking powder
  • 1/4 t salt
  • 1/2 c finely chopped strawberries

 

Instructions:

  1. Combine wet ingredients, first 5. Set aside.
  2. Grease donut pan or mini muffin pan, preheat oven to 350 F.
  3. Stir together remaining ingredients except for strawberries.
  4. Pour wet mix into dry mix and stir until just combined. Don’t overmix.
  5. Fold in strawberries.
  6. Scoop batter into prepared donut pan. It will be thick, distribute evenly.
  7. Bake 10-12 minutes, until lightly golden. Let cool on cooling rack 5-10 minutes. Flip pan and enjoy donuts!

Lemon Chicken Turmeric Ginger Soup

It's been a tricky, wintry month here in the bluegrass and I feel like it's left a lot of friends with stuffy noses, allergies and colds.  If that's you, this is my go-to soup to help patch me up, get a lot of nutrition into my body with a side of anti-inflammatory boost.  

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I whipped this up one snowy day and dropped a quart by a friends' house and she recently asked for the recipe, so I decided to make it again and write it down.  Ya know, so I can stop texting awkward recipes and maybe one day far from here, my kiddos will be able to remake the inventions of mine that they've loved.

It's so great because it comes together quick, can be varied and is full of veggies.  Bonus?  It's full of immunity boosters and cold killers like bone broth, garlic, turmeric, ginger and lemon.  Win, win, win, win, win....

I get started with a few stalks of celery, a few carrots and one onion.  Saute those veggies up in 1T of coconut oil until they start to soften.  Next, you'll add in your fresh ginger and garlic.  Sprinkle that salt and pepper over the top with their friend, turmeric and let the spices bloom a bit.  I use this time as a way to thaw my frozen jars of bone broth around the edges of the pot...because if you think I remembered to thaw them before I started, you're believing in that superlady MYTH.  

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So - fresh ginger, you may say?  It's not a regular thing for most folks and it's often purchased powdered and in a spice jar for others.  Now, I love that variety, but grabbing an awkard nub at the grocery and going at that cold with the fresh stuff - ginger AND garlic is where it's at.  

But what to do with that awkward nub?  I peel a bit of it with my knife or a veggie peeler.  The skin is fibrous and yuck - discard.  Next up I grab a microplane or box grater and grate away.  The fresh garlic cloves, you'll just peel and chop up as tiny as ya can.  This little gadget has been my fave garlic chopper for quite a few years now - no stinky hands and it does the job quick.  Bonus: even T can chop the stuff once I get it inside and I'm all about a kitchen helper.  

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Back to the soup.  Once those herbs have bloomed and are smelling up your kitchen real nice, stir them around so the turmeric changes everything to bright yellow and then pour in your bone broth.  Bring things to a simmer for 5 or minutes.

In the meantime chop up your chicken.  Whatever works - leftover from dinner last night, part of a rotisserie chicken (my go-to and then you pop the bones into a freezer bag to make more bone broth when you've got the time!) or cook up some quick pieces in your insta pot or whatever the kids do these days.  Rough chop it and drop it in the soup.  I'd add a little salt at this point as well to keep that flavor building. 

Keep things simmering while you dice up some zucchini.  Did ya know zucchini give your adrenals a boost, which helps support your stressed out little body while it tries to fight colds and allergies?  Yep.  Good stuff.  Drop that in the soup and simmer another 5 mins.  

Right before you serve her up, add the juice of one lemon, a cup or two of coconut milk (to your creaminess liking) and some parsley.  I love serving this with a bit (or a lot...I'm a wee addicted) of cilantro on top and some almond flour crackers on the side. 

I store what's left in pint sized mason jars - it's a perfect portion and if we don't eat them in the next day or so I can easily pop in the freezer and pull it out when someone needs a boost or when I'm hungry for a cup of cozy.  

That's all folks.  So easy and super quick.  You can use all sorts of chicken or that leftover rotisserie chicken you popped in the freezer a couple of weeks ago.  It comes together quickly, is forgiving and super healing.  Go love your bod and give it a boost.  Enjoy!  

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Lemon Chicken Turmeric Ginger Soup

by Elizabeth Sharrett, heyheyMAE.com

Knock back a cold or enjoy a cozy cup of soup with this comforting Lemon Chicken Turmeric Ginger Soup. Paleo, dairy-free, gluten-free, whole 30 & anti-inflammatory.

Ingredients

  • 1T coconut oil

  • 1, diced onion

  • 3-4 stalks, chopped celery

  • 3-4, chopped carrot

  • 1t salt

  • 1T turmeric

  • 1-2T grated ginger

  • 1-3 cloves, minced garlic

  • 1/2t pepper

  • 8 cups bone broth or chicken stock

  • 2 cups cooked chicken

  • 1-2, diced zuchinni

  • 1-2 cups coconut milk

  • juice of 1 lemon

  • 1-2T parsley

  • optional garnish cilantro

Instructions

Melt coconut oil in your favorite stock or soup pan. Add celery, carrots and onion. Cook until soft.Add salt, pepper, turmeric, garlic, & ginger. Combine to coat veggies. Add bone broth or chicken stock and bring to a simmer. Simmer 5 mins. Add zuchinni and salt and pepper to taste. Simmer 5 minutes. Add coconut milk, lemon juice and parsley. Stir to combine.You're ready to simmer for a bit or serve up soup garnished with a bit of cilantro, if you wish! Enjoy!

Prep time: 5 mins Cook time: 30 mins Total time: 35 mins Yield: 8 servings