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Foodie Friday: Savory Butternut Custard (Gluten Free and Paleo Friendly!)

Posted on December 11, 2015 by Beeyoutiful Toni 2 comments

Butternut squash can easily stand in for pumpkin in a sweet pie, but did you know that it can also be the star of its own savory version? Try this delicious herb-flavored custard as a new way to incorporate the bright orange squash into your nutrient-dense holiday menu.

Savory Butternut Custard

Slice 1 small onion and caramelize slowly in butter or ghee. It should be very soft and beginning to deepen in color.

Place cooked onions in a blender or food processor, along with:

Cooked pulp from one medium butternut squash (about 2.5 to 3 cups)

Pulp from 1 whole head of roasted garlic (or fresh equivalent, cooked with onion)

1-2 Tbs homemade bone broth concentrate, or equivalent concentrated seasoning such as demi-glace to equal the flavor of 1 cup broth (see note)

1 cup full-fat coconut milk or coconut cream

4 eggs

1 tsp dried/crushed sage leaves

1 tsp dried/crushed thyme leaves

1/2 tsp salt

Fresh ground pepper to taste

Whiz everything in blender or food processor for about 2 minutes or until onions are incorporated and mixture is completely smooth.

Pour into oiled medium pan placed inside larger pan holding several cups of water.

Sprinkle top of custard with freshly ground pepper. Bake in water bath at 325 about an hour or until knife comes out clean.

Notes:

Don’t be tempted to skip the extra onion/garlic prep steps and use raw ingredients! Pre-cooking them makes a huge difference in the smoothness of the final flavor.

If you don’t have any broth concentrate or appropriate dry substitute, reduce the coconut milk to 1/2 cup and add 1/2 cup very strong broth.

Foodie Friday: Seven Healthy Reasons to Add Ghee to Your Pantry

Posted on October 23, 2015 by Beeyoutiful Mary Leave a comment

The average American may have no idea how useful and beneficial (and healthful) Ghee can be! We’ve recently added Pure Indian Foods’ Organic, Grass-fed Ghee to our line because of its rich benefits and versatility as both a supplement and a food item.

We know you’ll love it as much as we do, once you know why Ghee is so amazing!

1) Ghee is a great source of nutrients. Ghee made from grass-fed beef is rich in vitamins A, D, and E, as well as K2 and fatty acids such as conjugated linoleic acid and butyric acid.

2) Ghee is very low in lactose. Ghee is a clarified form of butter from which the milk solids have been removed, leaving only the butter fat. Typically this allows those with milk allergies to consume Ghee without experiencing allergy symptoms. (With severe allergies to milk, please try Ghee only with a nutritionist or healthcare provider’s supervision, as ghee can still contain traces of lactose.)

3) Ghee is great for cooking. Because the milk solids have been removed, ghee has a higher smoke point than butter, making it a safe (and delicious) fat for sautéing or frying foods.

4) Ghee enhances nutritious foods. Many herbs and spices have qualities are that are potentiated when warmed in a fat. Sautéing spices and herbs in a bit of ghee before adding to your recipe can help release the medicinal properties and give you greater health benefits.

5) Ghee can increase butyric acid levels. Our own digestive tracts produce butyric acid; it’s used both for energy and for supporting the health of the intestinal walls. But with a leaky gut (or a gut that’s simply in poor health), we may not be able to produce the amount of butyric acid our bodies need. Using ghee not just as a cooking ingredient but taking it supplementally can increase the butyric acid levels in the body and thus increase gut health.

6) Ghee boosts the immune system. All the nutrients in ghee, especially Vitamin A, butyric acid and conjugated linoleic acid, are good for helping to aid and boost the immune system.

7) Ghee is delicious. It just plain tastes good! You can use Ghee in place of butter or other cooking oils in recipes. You can spread on toast and top with a favorite jelly or jam. Or you can eat it by the spoonful to get an extra dose of good fats!

Foodie Friday: Gluten-Free Pumpkin Chip Mini Muffins

Posted on October 9, 2015 by Beeyoutiful Toni Leave a comment

#FoodieFriday- Gluten-free Pumpkin Chip Mini Muffin Recipe from Beeyoutiful.com

It’s autumn: that time of year when everything begins to smell like cinnamon and great big pumpkins work their way into every possible recipe. Take advantage of the season with this delicious treat, and be prepared to share it when friends want to replicate the spicy sweetness in their own kitchens!

Gluten-Free Pumpkin Chip Mini Muffins

1 cup pumpkin puree, homemade or canned (NOT pumpkin pie mix)
1/2 cup butter, softened
2 large eggs
3/4 cup rapadura unrefined sugar
1 cup gluten-free flour blend (I used Trader Joe’s)
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1/2 cup (gluten free) chocolate chips
2 tsp pumpkin pie spice blend (or 1 1/2 teaspoons cinnamon, 1/2 teaspoon nutmeg, and 1/4 teaspoon cloves)

Preheat the oven to 350 degrees. Grease a 24 cup mini muffin tin, or line with paper liners.

In a large bowl, whisk together the softened butter and eggs, adding the pumpkin puree and sugar and mixing until smooth.

Sift or whisk together the dry ingredients. Gradually incorporate into the wet mixture. Fold in chocolate chips.

Fill the muffin cups about 2/3 full and bake for 15-18 minutes, or until a toothpick inserted in the middle of the muffins comes out clean. Let cool for 5-10 minutes, then remove from pan to a cooling rack.

NOTE: If you prefer to bake this recipe in a regular muffin tin or bread pan instead of as mini muffins, you may need to add xanthan gum or other gluten-free binders to prevent crumbling. I find that using mini muffin pans for gluten-free baking creates enough crust area that the muffin generally holds together well without requiring additives.

Foodie Friday: How to Create Your Own Herbal Tea Blends (Plus a Recipe!)

Posted on September 25, 2015 by Beeyoutiful Mary 2 comments

Few things bring comfort to my mind as much as a warm cup of herbal tea on a crisp fall day. As the temperatures drop and leaves turn, my morning routine has begun to steadily include a mug or two of my favorite herbal delights! It is soothing, helps me slow down a bit and awakens me for the day, but even better, this liquid supports my body with vital nutrients and encourages my healthy immune system. How blessed we are that something so good for us is also so delicious.

While mixing blends is something anyone can do, there is some art to mixing a tea that is not only delicious but provides the nutritional support you need. You can have some delicious teas that lack nutritional density, or you can have a bitter stout teas that work beautifully but are literally hard to swallow! Learning to select a careful balance of herbs that have both taste and active properties, and that pair well, is the key.

Often herbs or spices fall into both categories, such as Cinnamon, Elderberries, Lemon Balm, and Hibiscus. They are all very nutrient dense while being quite tasty as well. Using these along with a more herbaceous tasting selection helps to cover the less delectable flavor and take your cup of grassy flavored water to a new level of bold fruity or spicy flavors.

When crafting an herbal tea, start by selecting your target outcomes. For example, if you’ve awakened with a scratchy throat and want to soothe and lend nutritional support, you’ll want to select herbs and spices to support throat health.

These could include (but definitely are not limited to) Slippery Elm Bark, Marshmallow Leaf or Root, Mullein, Cinnamon Bark, Elderberries, Hibiscus, Rosehips, Elderflower, Licorice Root, Garlic, and Cayenne. Now a big infusion of these herbs might help the sore throat, but wowzers! It might be really hard to get down.
Selecting a few of the powerful favorites and then pairing them with some flavorful teas will make a sip you will not only benefit from but enjoy drinking.

From these, I suggest selecting several that have historical benefits for the throat; Slippery Elm, Mullein, Marshmallow and Licorice Root would be my base. I’d use equal parts of each, and then add Cinnamon Bark, Orange Peel, Lemon Balm and Clove to help lend a little flavor. Licorice Root’s spicy warmth helps marry the flavors between the two groups.

Here’s a recipe for my favorite Throat Love Herbal Tea Blend.

2 Tbs Slippery Elm Bark
2 Tbs Mullein
2 Tbs Marshmallow Leaf
2 Tbs Licorice Root
1 Tbs Cinnamon Bark
1 Tbs Orange Peel
1 Tbs Lemon Balm
1 Tbs Cloves

Mix together and store in a dark glass or metal container. Use 1-2 teaspoons per cup. Steep in freshly boiled water for 10-15 minutes. Sweeten with honey or stevia to taste. Enjoy!

Herbal tea blends can be quite expensive, with some specialty blends costing as much as $50 or more per pound. A pound will make quite a few cups of tea, but knowing how to blend your own teas allows you to create your own unique flavors while going easier on the budget.

We would love to hear your favorite blends or recipes! Try out some of Beeyoutiful’s Tea Blends and let us know what you think.

Happy Tea Drinking!

Mary Ewing, Family Herbalist

Foodie Friday: Healthy Lunch Ideas For Kids (plus free printable!)

Posted on August 21, 2015 by Beeyoutiful Mary Leave a comment

Heading back to school with healthy food can be a challenge for any parent. Here are some of our favorite ideas to make that daily task a little easier.

1. Turkey and cheese roll ups

Layer nitrate-free turkey slices with raw cheddar cheese and roll up. Bonus: add a slice of avocado for additional healthy fats.

2. Smoothies

Smoothies are a great way to add nutrients to a lunch! You can sneak fruit, vegetables, kefir, and superfoods such as beet root powder and Vitamin C powder into the blend and no one will even notice. We also add things like Liquid SuperKids, Kelp Powder, and Slippery Elm Bark Powder. If you are packing a lunch ahead of time, you can freeze the smoothies the night before and use is as an ice pack as they thaw in time for lunch!

3. Kefir Ranch Dip and Veggies

Incorporating kefir into favorite recipes is a great way to get some raw cultures into your littles.

2 cups kefir or plain yogurt (preferably homemade)
2 tsp dried parsley flakes
1 Tbs lemon juice
1 tsp garlic granules
1 fresh garlic clove, minced
1½ tsp sea salt
¼ tsp ground black pepper

Mix together and serve with sliced raw veggies such as bell peppers, cucumbers, and carrots.

4. Add a color

Pack a variety of colors in fruit and vegetables to get a variety of nutrients. This broadens the array of nutrients available, and helps get your kids used to eating a variety of foods.

5. Use leftovers

Reheat yummy food from dinner the night before– nutrient-dense stews and soups are especially suitable– and pack in a thermos to keep warm until lunchtime.

6. Boost with herbs

Add a boost to all your stews and soups by adding 1/4 cup Astragalus to your broths (strain before using broth). Then use Turmeric Powder to season soups and stews for added yumminess and immune-boosting support.

7. Herbal Tea

Instead of sugary drinks or juices, send stevia-sweetened herbal teas! Beeyoutiful’s Immuni-Tea is an excellent selection to use for lunchbox hydration. Kid favorites also include Lemon Balm, Hibiscus, Rosehips, and Peppermint. You can even blend in some less flavorful but power-packed herbs for added nutrients.

Help your kids build healthy habits with our fun printable checklist. Get yours by clicking below!

Give me my free healthy habit checklist!

CORRECTION: Checklist should recommend ½ ounce of water per pound of body weight, NOT 2 ounces. We apologize for the error!

Foodie Friday: Grilled Corn, Southwestern Style

Posted on August 14, 2015 by Beeyoutiful Mary Leave a comment

I never was a fan of corn, until I met grilled corn. Top it off with a savory, spicy sauce that makes you want to kiss the cook, and you have a meal for the books!

Mary’s Southwestern Corn

6-8 Ears of Corn, in husks

For serving:
1/2 cup freshly grated Parmesan Cheese
1 tsp Chili Powder mixed with 1/4 tsp Cayenne Powder
Lime wedges
Chili Garlic Crema (recipe below)

Pull back the outer husks but leave attached at the base of the corn cob. Remove the inner husks and silks and then replace the outer husks. Soak corn in cool water for at least 10 minutes.

Prepare grill to medium low heat and then place corn (with outer husk pulled up) on the grill. Grill corn for 20 minutes, rotating every few minutes and being careful not to burn.

When corn is ready, remove outer husks. Serve each cob with a dollop of Chili Garlic Crema, a sprinkle of Parmesan, a dusting of spices, and a squeeze of lime.

Chili Garlic Crema

1/2 cup Mayonnaise
1/2 cup Sour Cream
1 tsp Garlic Granules
1 tsp Chili Powder

Mix all ingredients and chill until ready to serve.

Foodie Friday: Simple Yet Delicious Crispy Company Chicken

Posted on August 7, 2015 by Beeyoutiful Toni Leave a comment

#FoodieFriday- SIMPLE YET DELICIOUS%0ACRISPY COMPANY CHICKEN from Beeyoutiful.com

Thanks to this recipe, roasted chicken has become a favorite easy dinner at my house! It’s simple enough to make anytime with some advance planning, and beautiful and delicious enough to serve to guests.

During the week I might pair a bird with easy roasted potatoes and carrots, or for a weekend company meal perhaps dress it up with mashed potatoes and gravy along with fancy green beans.

No matter the side dishes, this recipe with its combination of brining and roasting produces savory moist chicken with crispy skin every time. Serve it up as a family meal, then pick the rest of the meat off the bones for chicken salad or a casserole a few days afterward. Don’d forget to use the carcass to make a pot of nourishing bone broth for later, too!

Crispy Company Chicken

Use a cup of freshly boiled water to mix and dissolve 1/4 cup kosher salt and 1/4 cup brown sugar or Rapadura. (If substituting a different kind of salt, use half as much.)
Place chicken in a pot or lidded container large enough to submerge the entire chicken. Add at least two quarts (8 cups) of cool water, then pour in the salt/sugar mixture. Add more water as needed to submerge chicken.

Add to the pot the juice of half a lemon or a splash of apple cider vinegar. If desired, add a few bay leaves, a few whole allspice, about a dozen whole peppercorns, several sprigs of rosemary, or any other whole spices (ground spices aren’t recommended, as they’ll cloud the brine and discolor the chicken).

Cover the pot and place in the refrigerator. If starting with fresh or thawed chicken, brine for 3-8 hours. If starting with a frozen chicken, brine until the chicken is completely thawed. (Avoid brining too long, as it may result in mushy chicken.)

Drain off brine and discard spices. Use baker’s twine to tie legs together and place chicken in a roasting pan.

Pat chicken dry and rub with a few tablespoons of softened butter, coating the skin thoroughly. Sprinkle generously with more kosher salt and coarsely ground black pepper.

Place chicken in a 425 oven for 15 minutes, then lower the heat and roast at 350 for 20-25 minutes per pound. After one hour, carefully remove the pan from the oven and baste the chicken in its juices. Return chicken to oven until time is up and chicken is cooked through.

Notes:

This recipe works for chicken parts, too! Shorten the brining and baking times for smaller pieces.

You can multiply the salt/sugar solution and spices if brining several chickens at once. Use a very large container and be sure all parts of the chicken are covered with water. Lengthen baking times to allow for more mass in the oven.

Brining results in moist, flavorful meat. Buttering the skin, starting the oven at high heat, and basting partway through are the keys to getting a delicious golden crispy skin.

Don’t throw away the chicken carcass! Use it to make tasty bone broth. If you don’t have time to make it right away, freeze the chicken bones for later.

Share this recipe with a friend; maybe they’ll take the hint and invite you over for dinner!

Foodie Friday: Grilled Sweet Peaches

Posted on July 31, 2015 by Beeyoutiful Mary Leave a comment

Nothing says summer like a barbecue, and one of my favorite things is to try new foods on the grill.

Grilling vegetables and fruits is fun, and it brings out different flavors than cooking them on a stovetop. One of my personal favorite flavors that captures all the yummy goodness of summer is grilled fruit.

Fire up your grill and join me for some of this delicious decadence!

Grilled Peaches

4-5 medium-sized peaches, sliced in half and pits removed
1 cup Rapadura
2 tsp ground Cinnamon

Clean grill well and coat with coconut oil before starting.

Stir together Rapadura and Cinnamon in a mixing bowl. Toss sliced fruit in the sugar mixture to coat. Grill over low heat for 3-4 minutes, being careful not to allow them to burn. Serve hot as a stand-alone dessert or with a dollop of raw cream.

Foodie Friday: Minute Mug Cake Recipe (Grain-free, Gluten-free, Refined Sugar-free)

Posted on July 17, 2015 by Beeyoutiful Toni 3 comments

Sometimes I just need a little sweet treat, something that doesn’t require a lot of time in the kitchen or firing up the oven in the middle of the summer swelter.

Using a single serving recipe like this one means it’s simple to make, cleanup is minimal, and perhaps best of all, there’s not an entire cake lingering for days and tempting me to over-indulge!

This mug cake recipe is easy enough for a child to make, ready in mere minutes, and made of nourishing ingredients that don’t make me feel guilty or sick afterward. It’s gluten-free, grain-free, and contains no refined sugar, making it suitable for many diets, including paleo.

Minute Mug Cake Recipe

Choose a LARGE microwave-safe mug (or even a glass 2-cup measuring cup) and add:

1 Tbs butter

Melt in microwave for about 30 seconds. Swirl melted butter to coat the sides of the mug.

Add to mug:

1 Tbs honey
1/4 tsp vanilla
1 drop liquid stevia extract
1 egg

This is why you should use a LARGE mug!

Stir wet ingredients with a fork until egg is thoroughly beaten.

Then add to mug:

1 Tbs coconut flour
1 Tbs almond flour
1 Tbs cocoa powder
pinch cinnamon
pinch salt (if using unsalted butter)
1/4 teaspoon baking soda
up to 3 Tbs milk or water

Stir well to incorporate fully for a smooth cake batter texture.

Microwave on full power for 90 seconds. (Depending on its power, your microwave may take a bit more or less time to bake your mug cake.) The cake will puff up and then settle down as it cools.

Eat your cake straight from the mug while it’s warm, or invert on a plate. If you want to make this simple treat even more decadent, top with fresh berries (or a fruit sauce), nut butter, whipped cream or ice cream (in the winter, maybe even snow cream!).

This recipe is open to many variations; I’ve used carob powder instead of cocoa, coconut oil instead of butter, and maple syrup or rice syrup instead of honey. You could add a sprinkle of chocolate chips on top of the batter, or stir in some sliced almonds for a little crunch. Try it out and let me know how you personalize this recipe to suit your own tastes!

Foodie Friday: Mary’s Favorite Memphis Dry Rub Recipe

Posted on July 10, 2015 by Beeyoutiful Mary Leave a comment

Summer is one of my favorite times to cook because I can experiment a lot with different cooking techniques and different flavors. But since I hail from from Memphis, Tennessee, barbecue is in my blood and I always find myself coming back to my favorite dry rub recipe!

We’ve used this recipe on ribs, roasts, chicken, and fish. It is finger-licking yum! Whether you are smoking or grilling, it is delicious.

Mary’s Favorite Memphis Dry Rub

1/4 Cup Paprika
1 Tbs Rapadura
3 tsp Salt
1 tsp Celery Seed
1 tsp Black Pepper, ground
1 tsp Cayenne Pepper
1 tsp Dry Mustard Powder
1 tsp Onion Powder
1 tsp Garlic Powder

Mix in a bowl until thoroughly incorporated. Rub directly on the meat, sparingly at first and adding if necessary to get the preferred flavor. Cover and refrigerate for at least two hours or overnight. Cook meat as desired.

This recipe will coat 6 racks of ribs or two full roasts.

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