Dish of the Day:
Paleo Yambanana Bread
: This is not only easy and super yummy, but it is packed with nutrition – eggs, yams, coconut, raisins, nuts (optional), and shredded carrot! Add or subtract whatever ingredients you like – this recipe is very forgiving, so it’s hard to mess this up. (Click here for additional recipes)
Movement of the Day:
Wall Balls Got only 10 minutes to workout? Do 75, 100, or 150 Wall Balls and you’re done. Can be done with any weight ball – 2, 5, 10, 12, 15, or 20 pound ball. Don’t have a wall OR a ball? Then do Thrusters (do something). (Click here for additional workouts)
Journaling of the Day:
Quote of the Day: “When all is said and done, a lot more is said than done.” ~ Lou Holtz
Essential Element: This pull between worldly demands and our inner voice can create a tension that is overwhelming if we don’t recognize it. [View entire Week 11 Insight]
Journal: Write down three ways you’d like to get your physical body healthier this coming year. (Click here for additional journal exercises)
I’m one of those people who’d rather eat a plate of steak tips or whole roasted chicken instead of a salad or raw veggies any meal of the week. My husband Jesse has to remind me to “eat my colors.” But this vegetarian recipe is so delicious I could eat it for days on end. This is a great fall dish to bring to potlucks or Thanksgiving celebrations. Make a bunch extra and use the leftovers to serve with some eggs for breakfast. Special thanks to my buddy, Pete, for introducing me to this doozie at our Friends’ Thanksgiving party a few years back.
yams of all varieties
fresh ground pepper
- chop all the spuds, being sure to gouge out the eyes and shave off all the green skin (I like to take the skin off the sweet potatoes and yams completely, which can reduce the saponin content). I like to cut them into finger food sizes, like an extra stubby steak fry.
- get a pot of water boiling, 1/3 to half full
- once it’s boiling, add the sweet potatoes and yams and let them parboil. Don’t overcook, otherwise they will be too soft. They should be a bit undercooked when you strain them.
- vital behavior: save the water to use as a vegetable stock for soup. Yummy minerals!
- cut the onions into eights: first in half so you see the rings, then each half into quarters so each quarter has a little bit of the root to hold it together.
- cut the garlic into half so that you can lay them open on the baking sheet.
- when the spuds are strained and cooled, put all your chopped root vegetables in a bowl. Add some melted coconut oil and stir it up. I like to use my hands to make sure everything is coated properly.
- chop all the spices. Put the veggies on a cookie sheet and spice them up (optional secret ingredient: cinnamon. It counters the sweetness of the yams and naturally inhibits insulin release!).
- bake everything at 400 until the tops are slightly brown.
- if you want, go in there and stir everything up a bit halfway through.
- when they look done, they’re done.
Optional horseradish sauce:
While that’s all cooking you could make this easy dip. Mix one container of full-fat sour cream and one jar of fresh horseradish to taste. I like it strong, myself.
This is such a delicious nutritious snack. It can be served warm (really good fresh out of the oven), topped with almond milk, fresh peaches, strawberries, blueberries – use your imagination! Make a batch on Saturday or Sunday, cut it into serving sizes and store in Tupperware in the freezer. Dr. Paul regularly eats this with almond milk poured over it as his mid-morning snack.
Add or subtract ingredients depending on what you like or have on hand; also, if nut allergies are an issue (or if your kid’s school considers it an act of bioterrorism to bring anything made with nuts to school), substitute coconut flour for the almond flour and skip the nuts.
2 large or 3 medium yams
4-5 bananas (not overly ripe)
8-10 organic eggs
3 tablespoons coconut oil (liquefied)
1-2 Tablespoon vanilla
4 teaspoons cinnamon
Pinch of nutmeg (optional)
1 ½ cup chopped walnuts
1 cup shredded coconut
1 cup almond flour
1/4 cup pure maple syrup
1/4 cup flax seed meal (optional)
1 teaspoon sea salt
Optional: add raisins, shredded carrot, and/or substitute frozen pineapple bits (thawed); you can also substitute canned pumpkin for the yams and add pumkin pie spices.
- Steam yams until soft; let cool – can be done ahead (leave skins on)
- Preheat oven to 350° F
- Butter or coconut oil 9 x 14 baking dish; or line with parchment paper
- Mash yams and bananas by hand in large bowl or pot, or blend in food processor
- Add liquefied coconut oil and stir to mix
- In separate bowl, beat eggs
- Add vanilla, cinnamon, nutmeg and sea salt to egg mixture
- Add egg mixture to yam/banana mixture & mix
- Add almond flour and flax seed meal; stir to mix
- Add walnuts and coconut; stir to mix
- Pour mixture into buttered baking dish
- Bake for 45 minutes until fork comes out clean
In case you didn’t know, yams or sweet potatoes are fantastic – very nutritious and delicious. Also, unlike regular potatoes, yams are ‘low glycemic’, meaning that, when we eat yams our blood sugar is raised slowly which is very desirable and very healthy.
This is a variation of a recipe from Diana at Radiance Nutritional Therapy
1 medium to large organic yam or sweet potato, peeled and shredded
3 organic eggs
1/2 onion, chopped small
Sea salt and fresh cracked black pepper, to taste
3-4 tablespoons (or more) coconut oil or organic butter
- Combine all ingredients, except oil/butter
- Place coconut oil or butter In large skillet or on a griddle over medium heat
- Drop large spoonful of yam pancake mixture into the pan; cook 2-3 minutes on each side or until lightly browned; you may have to add more oil/butter as you cook
- Can be frozen and reheated in a toaster oven
- Serve with Green Smoothie